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Workout of the day – Wednesday September 28th

Warm up 6 min AMRAP: 5 yoga pushups 10 alternating shoulder taps 10 cal row 5/side single arm KBS Endurance Every 8 min for 4 rounds: 500m/400m row 40 air squats 30 American KBS 16/12 kg 20 situps 10 pull ups Mobility - Time permitting Coach's choice

2022 09 27

Workout of the day – Tuesday September 27th

By: EVF Performance 0

Warm up 1 min per side banded front rack stretch then, 2 rounds of: 5 thoracic cage rotations per side in squat 10 alternating plank extensions 15 down-ups Front squat 5x10 at 50%-60% of 1RM Focus on speed, stand up as fast as possible. Perform 5 seated box jumps between…

2022 09 26

Workout of the day – Monday September 26th

By: EVF Performance 0

Warm up 2 rounds: 10 scap pushups 10 banded face pulls 5/arm dumbbell Z-presses 10 alternating single dumbbell overhead lunges Pressing Accessory 15 min alternating EMOM: 8 seated behind the neck barbell shoulder presses 65/45 lbs 10 DB floor presses (light to moderate weight) 20 triceps band pull down Conditioning…

2022 09 25

Workout of the day – Sunday September 25th

By: EVF Performance 0

Warm up 2 rounds of: 20 A-frame toe touches 10 PVC Sotts presses 10 band pull aparts -- then -- 20 Burpees Snatch 12 min EMOM 1 snatch + 1 overhead squat + 1 snatch Note: Use last week's complex to estimate your starting weight, or 70% of your snatch,…

2022 09 24

Workout of the day – Saturday September 24th

By: EVF Performance 0

Community WOD 30 min partner AMRAP: 400m run (together) 30 box jumps 24/20 in 20 double DB push presses 50/35 lbs 10 back squats 225/155 lbs OR 20 double DB front squats 50/35 lbs Split as desired between partners, except the run. Olympic lifting Tall cleans - 4x3 at 40%…

2022 09 23

Workout of the day – Friday September 23rd

By: EVF Performance 0

Warm up 1 min pull-up bar dead hang, then 3 rounds of: 4 inch worms with pushup 6 cal ski 8 alternating single DB clean and jerks (from the ground!) Banded deadlift and Snatch high pulls A - Banded deadlift 7x3 at 72.5% B - Snatch high pulls 3x2 at…

2022 09 22

Workout of the day – Thursday September 22nd

By: EVF Performance 0

Warm up 3 rounds: 30 sec row sprint 3 power cleans 3 push jerks Increase weight every round Clean & jerk cycling For time: 10-8-6-4-2 unbroken clean & jerks 135/95 lbs Note: this is 30 clean and jerks. All sets must be unbroken. Adjust the weight for it to be…

2022 09 21

Workout of the day – Wednesday September 21st

By: EVF Performance 0

Warm up Tabata jump rope: 8 rounds of 20 sec work, 10 sec rest - double under practice, single leg, high hops... Then, take 6 min to warm up deadlift and sandbag hold Endurance 30 min alternating EMOM, with 40 sec work, 20 sec rest/transition: Max assault bike calories (Goal:…

2022 09 20

Workout of the day – Tuesday September 20th

By: EVF Performance 0

Warm up 2 rounds: 5 fire hydrants per side 5 high box step ups per side 5 supermen 5 paused thrusters (2 sec pause in squat) Front squat 6 reps at 77.5% 4 reps at 82.5% 2 reps at 90% Then, 2 sets of max effort at 80%, resting 3…

2022 09 19

Workout of the day – Monday September 19th

By: EVF Performance 0

Warm up 2 rounds: 5 yoga pushups 5/side KB halo 5/side KB sots press 5/side KB thrusters BTN shoulder press and DB bench press 5 supersets: X behind the neck shoulder presses ** Max effort DB bench presses Start the shoulder press at your max weight from last week and…

2022 09 18

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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