EVF Performance | Blog

Workout of the day – Sunday September 18th

Warm up3 rounds:5 PVC Cuban presses5/side single KB overhead lunges5 squat thrusts15 sec handstand hold SnatchEvery 2:30 min for 6 rounds:2 reps of the following complex:1 snatch + 1 overhead squat + 1 hang snatch +1 overhead squat Note: start around 65% of your snatch 1RM. You can reset between…

2022 09 17

Workout of the day – Saturday September 17th

By: EVF Performance 0

Community WOD For time, in teams of 2, one partner working at a time, except the run: 800m run (together) 80 wall balls 20/14lbs 40 snatches 95/65 lbs or 60 alternating DB snatches 50/35 lbs 800m run (together) 60 wall balls 20/14lbs 30 snatches 115/80 lbs or 30 double DB…

2022 09 16

Workout of the day – Friday September 16th

By: EVF Performance 0

Warm up Run 400m then 2 rounds of: 5 Airplanes per side 20 alternating single leg bridges 10 plate front raises Banded deadlift and Snatch high pulls A - Banded deadlift 5x4 at 70% B - Snatch high pulls 3x4 at 100% Time cap: 20 min Gymnastics conditioning For time:…

2022 09 15

Workout of the day – Thursday September 15th

By: EVF Performance 0

Warm up 2 rounds: 20 banded good mornings 20 A-frame toe-touches 10 cal row/ski then, take 6 min to warm up for C&Js Clean & jerk cycling Every 90 sec for 8 rounds, each for time: 6 unbroken clean & jerks at 70% Max plank with straight arms in the…

2022 09 14

Workout of the day – Wednesday September 14th

By: EVF Performance 0

Warm up 2 rounds: 200m row sprint 10 wall balls 10 alternating DB snatches (light) Endurance - part A EVF Games WOD 4 - Rx: For time: 90 Russian KBS 32/24 kg 60 wall balls 20/14 lbs, 10/9 ft. 30 chest-to-bar pullups 15 KB goblet hold box steps over 24/20…

2022 09 13

Workout of the day – Tuesday September 13th

By: EVF Performance 0

Warm up 6 min AMRAP: 6 alternating high box step ups 6 alternating Cossack squats 6 staggered stance good morning each side (empty BB) Front squat 6 reps at 75% 6 reps at 77.5% 4 reps at 82.5% Then, 2 sets of max effort at 75%, resting 3 min between…

2022 09 12

Workout of the day – Monday September 12th

By: EVF Performance 0

Warm up 3 rounds: 10 no-push-up burpees 10 scap pushups / scap HSPU 10 band pull-aparts Time cap 7 min BTN shoulder press and DB bench press 4 supersets: 6 behind the neck shoulder presses Max effort DB bench presses Start around 60%or use last week to set your starting…

2022 09 11

Workout of the day – Sunday September 11th

By: EVF Performance 0

Warm up 10 PVC passthroughs, 10 PVC around the world, then: 6 min AMRAP: 6 alternating single DB devil presses 10 jumping squats 14 band pull aparts Snatch Every 3 min for 5 rounds: 2 reps of the following complex: 1 power snactch + 1 overhead squat + 1 squat…

2022 09 10

Workout of the day – Saturday September 10th

By: EVF Performance 0

Community WOD In teams of 2, for time, one partner working at a time: Buy-in: 5,000m/4,000m row then, 6 rounds of**: 20 box jumps 24/20 in 15 bar facing burpees 10 squat snatches (BB: 95/65 lbs, DBs: 50/35 lbs) **Partners alternate movements: P1 does 20 BJs, then P2 does 15…

2022 09 09

Workout of the day – Friday September 9th

By: EVF Performance 0

Warm up 2 rounds: 10 alternating box step ups 10/arm single arm KBS 10 alternating plank extensions Banded deadlift 5x5 at 65% Time cap: 15 min Gymnastics conditioning For time: 30 pullups 30 thrusters 115/75 lbs 60 double unders 20 chest-to-bar pullups 20 thrusters 115/75 lbs 40 double unders 10…

2022 09 08

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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