EVF Performance | Blog

Workout of the day – Sunday February 19th

Warm up 2 rounds: 5 scap handstand pushups / scap pushups 5 yoga pushups 5 KB Turkish situps 5 ring rows Bench press Take 15 min to find a new 1RM bench press Interval conditioning 5 rounds, 3 min AMReps: 250m/200m Row 20 American KBS 24/16 kg 10 Kettlebell Goblet…

2023 02 18

Workout of the day – Saturday February 18th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time: 800m run (together) or 1,200m/950m row 60 hang snatches (BB: 75/55 lbs) or 80 alternating DB hang snatches 35/25 lbs 60 handstand pushups 400m run (together) or 600m/480m row 40 thrusters (BB: 75/55…

2023 02 17

Workout of the day – Friday February 17th

By: EVF Performance 0

Warm up 5 min dynamic warm up with bear crawl, lunge steps with overhead stretch, crab walk, lateral shuffle, broad jumps Then, 2 round of: 6 cal row 5 toes to bars 4 wall balls 3 cleans 2 pullups / muscle ups Open 23.1 Complete as many rounds and repetitions…

2023 02 16

Workout of the day – Thursday February 16th

By: EVF Performance 0

Warm up 3 rounds: 10 PVC passthroughs 3 behind the neck push presses 3 overhead squats 3 snatch balances 3 hang snatches Use an empty barbell to start, then add some light weight in round 2-3 Snatch 5 min EMOM: 2 snatch high pulls Straight into 5 min EMOM: 2…

2023 02 15

Workout of the day – Wednesday February 15th

By: EVF Performance 0

Warm up 2 rounds of: 5 Russian baby makers 5/side thoracic extensions 10 plate Da-Vinci raises 10 plate ground to overheads Endurance 6 rounds rotating through each station with 30 sec work / 30 sec rest (36 min total), for max reps (1 round = 1 time through all the…

2023 02 14

Workout of the day – Tuesday February 14th

By: EVF Performance 0

Warm up 2 rounds: 10 double KB RDL 10 alternating plank extensions 10 straight arm PVC banded pull downs (lats activation) then take 5 min to warm up to your deadlift weight Deadlift for GPP 20 min alternating EMOM (4 rounds): 10 pullups 15/12 cal row AMRAP double DB push…

2023 02 13

Workout of the day – Monday February 13th

By: EVF Performance 0

Warm up 6 min AMRAP: 5/side 90-90 transitions 5/side banded lateral monster steps 5 per arm half kneeling KB bottom up presses Front Squat + Jerk Part A - In 12 min, find a heavy set of 3 jerks from the rack/blocks Part B - Front squat 3-3-1-1 3 at…

2023 02 12

Workout of the day – Sunday February 12th

By: EVF Performance 0

Warm up 2 rounds: 1 min on machine of choice 5 pronated snow angels (face down) 5 pushups with hands on DBs 5 DB floor presses Bench press 10 min to work up to a heavy bench press for the day (Do not max out!) - ~90% Then, 10 min…

2023 02 11

Workout of the day – Saturday February 11th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, choose your own adventure style, once partner working at a time, split as desired: 200 wall balls 20/14 lbs 150 burpee box jumps 24/20 in 100 shoulder to overheads (BB: 145/100 lbs, DB: 2x50/35 lbs) 50 front squats (BB:…

2023 02 10

Workout of the day – Friday February 10th

By: EVF Performance 0

Warm up 3 rounds: 20 jumping jacks 10 scap pushups 10 banded face pulls 5 Da Vinci raises with small weight plates Gymnastics skills 10 min alternating EMOM: 8-10 ring dips / band assisted ring dips / box dips OR 4-6 ring muscle ups 50 double unders or 30 sec…

2023 02 09

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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