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Warm up 6 min alternating EMOM: 20 spiderman steps 15/side KB suitcase deadlift 12 high box step ups Lunges Every 4 min for 4 rounds: 10 alternating deficit back rack rear lunges Note: 5 per leg. Stand on a 45 lbs plate, and step back into a lunge keeping the…

2023 04 05

Workout of the day – Wednesday April 5th

By: EVF Performance 0

Warm up 2 min cardio machine of choice, then: 3 rounds: 8 alternating single DB devil presses 4/ arm single DB push presses 4 deadlifts (increase weight each round, BB or KB) Endurance (34 min) 2 rounds of: 2 min AMRAP cal row 2 min AMRAP American KBS 32/24 kg…

2023 04 04

Workout of the day – Tuesday April 4th

By: EVF Performance 0

Warm up & Gymnastics skills 3 rounds: 10 thick band good mornings 5 snow angels 10 ring rows Then, every 30 sec for 8 rounds(4 min): 4-6 pullups from the scaling option of choice - MUST include kip or butterfly Options in order of difficulty: Kipping swings (no pull) -…

2023 04 03

Workout of the day – Monday April 3rd

By: EVF Performance 0

Warm up 6 min alternating EMOM (2 rounds): Row 150 m Ski 150m 20 lunge steps with twist Then: 5 back squats at 50% 5 back squats at 70% 3 back squats at 80% Back squat Every 3 min for 7 rounds: 3 back squats at 84% across Note: Increase…

2023 04 02

Workout of the day – Sunday April 2nd

By: EVF Performance 0

Warm up 3 rounds: 15 sec bar hang 30 alternating plank shoulder taps 5 inch worms with pushups 30 jumping jacks Strength Superset A1. Strict press 6x4, increasing A2. 20 alternating DB bench presses (10 per arm - keep the other DB in the lockout position) Aim to add 2.5-5%…

2023 04 02

Workout of the day – Saturday April 1st

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 30 min partner AMReps, one partner working at a time, split as desired: 100 wall balls 20/14 lbs 30 squat cleans (BB: 135/95 lbs - DBs: 2x50s) 100 wall balls 20/14 lbs 30 hang squat cleans (BB: 135/95 lbs - DBs: 2x50s) 100 wall balls…

2023 03 31

Workout of the day – Friday March 31st

By: EVF Performance 0

Warm up Row 500m/400m or Run 400m, then 2 rounds of: 5 thoracic extensions per side 5/side KB windmills 10 PVC Cuban presses 10 alternating bird dogs Overhead squat + snatch balance Part A Overhead squat 5x5 Note: No tempo, increase from 2 weeks ago, Part B Snatch balance 5x2…

2023 03 30

Workout of the day – Thursday March 30th

By: EVF Performance 0

Warm up 6 min AMRAP: 5/ side lateral banded monster walk 5 Russian baby makers 10/leg lateral leg swings 10 supermen Lunges Every 2 min for 6 rounds: 10 alternating deficit back rack rear lunges Note: 5 per leg. Stand on a 45 lbs plate, and step back into a…

2023 03 29

Workout of the day – Wednesday March 29th

By: EVF Performance 0

Warm up 3 rounds (6 min) 10 high box steps ups 100m ski 10 ring rows 100m row Endurance 3 rounds for time: 25 burpee box jumps 24/20 in 250m/200m row 25 double DB front squats 50/35 lbs 15/12 calorie bike or ski 25 pull ups 250m/200m row 25 American…

2023 03 28

Workout of the day – Tuesday March 28th

By: EVF Performance 0

Warm up & Gymnastics skills 2 rounds of: 10 Cuban presses with 5# plates in each hand 20 A-frame toe touches 10 bent over DB rows (lights) 20 sec dead hang from rig Then, every 30 sec for 10 rounds(5 min): 3-5 pullups from the scaling option of choice -…

2023 03 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