EVF Performance | Blog

Workout of the day – Thursday June 8th 2023

Warm up 2 rounds: 10 elbow rucked band pull aparts 10 band pull aparts 5 KB/DB windmills per side 10 wall facing squats Snatch balance Using your snatch recent or estimated 1RM as reference, every 2:30min for 5 rounds: 5 snatch balances at 80% Conditioning 4 rounds for time: 7…

2023 06 07

Workout of the day – Wednesday June 7th 2023

By: EVF Performance 0

Warm up 2 rounds: 250m row 8/arm KB suitcase deadlifts 8 KB goblet hold sumo-stance good mornings 10 alternating deadbugs Endurance For time: 800m run 9 deadlifts 800m run 15 deadlifts 400m run 21 deadlifts 400m run 27 wall balls 20/14 lbs 200m run 33 wall balls 20/14 lbs 200m…

2023 06 06

Workout of the day – Tuesday June 6th 2023

By: EVF Performance 0

Warm up 3 rounds: 10 alternating single leg glute bridges 5 BB kang squats 5 BB jump squats Back squat 5 at 65%, 5 at 75%, Max effort at 85%, rest 3 min, Max effort at 85% Note: use 90% of your estimated 1RM as reference. So if your 1RM…

2023 06 05

Workout of the day – Monday June 5th 2023

By: EVF Performance 0

** 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

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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