EVF Performance | Blog

Workout of the day – Monday June 5th 2023

** New 5-week cycle ** - We will be testing a 1RM clean & jerk and a 1RM snatch in the week of July 4th Monday: split jerk & long metcon. Tuesday: Back squat Wendler cycle - Gymnastics with focus on toes-to-bars - short metcon with gymnastics and weighlifting. Wednesday:…

2023 06 04

Workout of the day – Sunday June 4th 2023

By: EVF Performance 0

Warm up 3 rounds: 5/ side lateral banded monster walk 5 yoga pushups 5 tempo jump squats (3 seconds negative) 5 front squats (add weight each round: 40%, 50%, 65%) Front Squat Waves: 3 at 82.5% 2 at 87.5% 1 at 92.5% 3 at 87.5% 2 at 92.5% 1 at…

2023 06 03

Workout of the day – Saturday June 3rd 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, 5 rounds for max reps, 1 min per station, performed as FGB style, split work as desired but only one person working at a time (29 min): Wall balls 20/14 lbs Toes to bars Box jumps 24/20 in Shoulder to overheads…

2023 06 02

Workout of the day – Friday June 2nd 2023

By: EVF Performance 0

Warm up 2 rounds or 6 min 10 alternating single leg box step ups 10 split stance weighted good mornings (5/side with dumbbell) 5 per leg lateral leg swings Ski 200m Deadlift 5RM Take 20 min to find a 5RM deadlift Suggested warm-up: 10 at 30% 6 at 50% 3…

2023 06 01

Workout of the day – Thursday June 1st 2023

By: EVF Performance 0

Warm up 3 rounds or 7 min: 5 Russian Baby Makers 10 Hawaiian Squats (can hold rig as support) 5 hang power clean and jerks (empty BB) 5 burpees Clean + Split Jerk Every 90 sec for 10 rounds: 1 clean + split jerk 75%, 80%, 85%x6, 75%, 70% Conditioning…

2023 05 31

Workout of the day – Wednesday May 31st 2023

By: EVF Performance 0

Warm up 12-8-4 reps of (warm-up pace): ring rows dumbbell push presses burpees Endurance For Time: 30/25 cal row -- then 30-20-10 reps of: Alternating single arm DB hang clean & jerks 50/35 lbs Alternating single leg V-ups -- then, 400m run -- then, 21-15-9 reps of: Alternating single arm…

2023 05 30

Workout of the day – Tuesday May 30th 2023

By: EVF Performance 0

Warm up 2 rounds: 1 min machine of choice 8/leg lunges with torso twist 8 KB halo each way 8 single leg V-ups per side Accessory strength 16 min alternating EMOM: 10 strict hanging knee raises (weight optional) 20 handstand shoulder taps / feet elevated plank shoulder taps 4 Turkish…

2023 05 29

Workout of the day – Monday May 29th 2023

By: EVF Performance 0

Warm up 3 rounds: 50 jumping jacks 5 yoga pushups 10 kip swings Murph For time: Run 1 mile 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mile In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout…

2023 05 28

Workout of the day – Sunday May 28th 2023

By: EVF Performance 0

Warm up 2 rounds or 7 min 10 spiderman lunges 5 supermen 10 broad jumps landing in bottom of squat 5/side KB windmills Front Squat Waves 3 at 80%, 2 at 85%, 1 at 90%, 3 at 85%, 2 at 90%, 1 at 95% Conditioning Tabata row for calories --…

2023 05 27

Workout of the day – Saturday May 27th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Teams of 2, for time, on partner working at a time: Buy-in: 5,000m/4,000m row Then, 10 rounds of: 8 single DB overhead squats 50/35 lbs 4 burpee box jumps 24/20 in 2 wall walks Note: Each partner performs a full round before switching Time cap:…

2023 05 26

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Blog

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