EVF Performance | Blog

Workout of the day – Thursday August 24th 2023

Warm up 2 rounds: 10 alternating bird dogs 5/side KB windmills 5/side single arm KBS 5/side single KB suitcase deadlifts ** get a heavier KB on the second round Tempo deadlift and broad jumps Deadlifts at tempo 5X31 - 7x2 reps at 80% Immediately after each set of deadlift, perform…

2023 08 23

Workout of the day – Wednesday August 23rd 2023

By: EVF Performance 0

Warm up 6 min AMRAP: 5 per side single leg DB RDL 5 Russian baby makers 5 single arm DB thrusters per arm 10 ring rows Endurance (34 min) On a 34 min running clock: Part A - 10 min AMRAP ladder: 2-4-6-8... reps of Russian KBS 32/24 kg Burpee…

2023 08 22

Workout of the day – Tuesday August 22nd 2023

By: EVF Performance 0

Warm up 6 min AMRAP: 10 plate-ground-to-overhead 5 per side single arm DB overhead lunges 5 wall facing squats with arms overhead Gymnastics 10 min to practice ring muscle up transitions or ring muscle ups Level 1: Low ring transition to dip Level 2: Ring muscle up kip and hip…

2023 08 21

Workout of the day – Monday August 21st 2023

By: EVF Performance 0

Warm up 3 rounds (7 min max): 5 burpees 10 cossack squats 10 bent over plate Y raises 10 alternating bird dogs Temp front squat Front squat tempo 33X1: 7x3 at 82.5% Single leg barbell RDL: 3x6 per leg Note: Prioritize the tempo over load. Conditioning For time: 21-15-9 reps…

2023 08 20

Workout of the day – Sunday August 20th 2023

By: EVF Performance 0

Warm up 1 lap around the block then: 5 empty barbell strict presses 5 empty barbell push presses 5 empty barbell overhead squats 5 empty barbell split jerks 5 empty barbell tall jerks Shoulder and push presses Shoulder press: 4x4 at 82% Push press: 4x4 at 82% Long conditioning 2…

2023 08 19

Workout of the day – Saturday August 19th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Teams of 2, for time: 10 rounds (5 each, partner switch after full round): 15 American KBS 24/16 kg 10 toes to bars -- then 8 rounds (4 each, partner switch after full round): 200m run 10 shoulder to overheads (BB: 135/95 lbs, DB: 2x50/35…

2023 08 18

Workout of the day – Friday August 18th 2023

By: EVF Performance 0

Warm up 3 rounds: 5 yoga pushups 5 double DB front raises (light) 10 empty barbell overhead squats 20 sec handstand / wall walk hold Bench press and rotational core strength Bench press: Every 3 min for 5 rounds: 3 reps at 84% 3 sets each side of 6 BB…

2023 08 17

Workout of the day – Thursday August 17th 2023

By: EVF Performance 0

Warm up 3 rounds: 10 bird dogs 10 supermen 10 groiners 10 Hollow rocks Tempo deadlift and broad jumps Deadlifts at tempo 53X1 - 5x3 reps at 75% Immediately after each set of deadlift, perform a max distance attempt in 3 broad jumps (5 attempts total) Note: the tempo is…

2023 08 16

Workout of the day – Wednesday August 16th 2023

By: EVF Performance 0

Warm up 2 rounds of: 250m row 5 PVC Cuban presses 5 wall facing squats 5 single arm KBS per side Endurance Every 4 min for 8 rounds, alternating between A and B (4 times each), each round for time: Part A 10 single DB overhead squats right arm 50/35…

2023 08 15

Workout of the day – Tuesday August 15th 2023

By: EVF Performance 0

Warm up 50 jumping jacks -- then -- 2 rounds of: 20 A-frame toe touches 5 scap pullups 5 strict toes to bars Gymnastics 12 min alternating EMOM (4 rounds): Low bar muscle up transition, with or without band (or bar muscle up practice) 10-15 med-ball situps "GHD-style" Low ring…

2023 08 14

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter