EVF Performance | Blog

Workout of the day – Wednesday September 6th 2023

Warm up 2 rounds: 10 PVC pass throughs 5 inchworms 10 cal ski erg 5R/5L KB Turkish situps Endurance Every 9 min for 4 rounds, alternating between A and B, each for time (2 rounds on A, 2 round on B): Part A 500m run 40 single KB shoulder to…

2023 09 05

Workout of the day – Tuesday September 5th 2023

By: EVF Performance 0

Warm up 2 rounds: 10 BB kang squats 10 BB jump squats 5/side windmills w/ KB or DB -- then, take 10 min to warm up to a single clean at around 75% Conditioning Benchmark test 1 - retest: For time: 30 American KBS 24/16 kg 15 squat cleans 135/95…

2023 09 04

Workout of the day – Monday September 4th 2023

By: EVF Performance 0

Warm up 400m run, then, 2 rounds per side: 5 single KB suitcase deadlifts 5 single KB cleans 5 single KB floor presses Linda For time: 10-9-8-...-3-2-1 reps, for time of: Deadlift at 1.5x bodyweight Bench press at 1x bodyweight Clean at 0.75x bodyweight Time cap: 30 min EVF360 "Schmalls"…

2023 09 03

Workout of the day – Sunday September 3rd 2023

By: EVF Performance 0

Warm up 3 rounds: 10 plate squat with press out 10 single leg V-ups 10 KB overhead lunges Strength Shoulder press: 3x5 at 50% Push press: 3x5 at 50% Long conditioning 21 min AMRAP: 14 toes to bars 14 box jumps 24/20 in 14 wall balls 20/14 lbs, 10/9 ft.…

2023 09 02

Workout of the day – Saturday September 2nd 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time except the run, split as desired: 6 rounds of "Cindy" 500m run 4 rounds of "Cindy" 30 over-unders 20 shoulder to overheads (BB: 115/80 lbs, DBs: 2x40/25 lbs) 10 muscle-ups or 30 pullups…

2023 09 01

Workout of the day – Friday September 1st 2023

By: EVF Performance 0

Warm up 2 min cardio machine of choice, then, 2 rounds of: 6/6 archer ring row 2 wall walks 6 per side half kneeling bottom up KB presses Bench press 18 min to work up to a heavy set of 3 Compare to July 14th Barbell cycling and conditioning Rogue…

2023 08 31

Workout of the day – Thursday August 31th 2023

By: EVF Performance 0

Warm up 2 rounds: 10 cat-cows 10 alternating bird dogs 10 thick band good mornings 10 cal row Deadlift and broad jumps Deadlift, NO tempo - work up to a single at 85% Find a max distance in 3 broad jumps Intervals 15 min alternating EMOM: 10/8 cal row 10…

2023 08 30

Workout of the day – Wednesday August 30th 2023

By: EVF Performance 0

Warm up 3 rounds 3 wall walks 5 burpees 10 alternating DB snatches Endurance 30 min alternating EMOM (5 rounds): 10/8 cal ski 10 single DB devil presses 50/35 lbs 5 shuttle runs 10 KB snatches 20/12 kg 5 wall walks 2 KB Turkish getups per side 20/12 kg **…

2023 08 29

Workout of the day – Tuesday August 29th 2023

By: EVF Performance 0

Warm up 2 rounds 5 inch worms 10 band pull-aparts 10 band pass throughs 5/side bottom up KB presses Gymnastics 12 min alternating EMOM: X muscle ups for quality (bar or ring, your choice) OR low ring transition practice 20 sec per side pallof press hold per side 20 barbell…

2023 08 28

Workout of the day – Monday August 28th 2023

By: EVF Performance 0

Warm up Row 500m/400m, then 2 rounds: 8 alternating plank extensions 8 alternating cossack squats 8 empty barbell front rack lunges Front squat NO tempo: work up to a heavy set of 3 for the day Conditioning 3 rounds for time: 400m run 16 alternating single DB hang clean and…

2023 08 27

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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