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Warm up 6 min AMRAP: 6 alternating bird dogs 8 hollow rocks 10 staggered stance KB goblet hold good mornings (5 per side) 12 squat jumps Front squat 8 reps at 65% 8 reps at 70% 8 reps at 75% Max effort at 65% After each set of front squats,…

2022 08 08

Workout of the day – Monday August 8th

By: EVF Performance 0

Warm up 3 rounds: 5 floor slides 5 pronated snow angels (on your stomach) 30 sec handstand hold / wall walk hold 10 groiners Shoulder press and Tempo DB bench press 5 supersets: 7 shoulder presses 10 tempo DB bench presses 3030 Start around 60% on the shoulder press and…

2022 08 07

Workout of the day – Sunday August 7th

By: EVF Performance 0

Warm up 2 rounds: 10 plate halo each way 10 plate overhead squats 10 plate squats with press out 10 plate ground to overheads Snatch 12 min to find a max weight on the following snatch complex: 1 snatch + 1 overhead squat + 1 hang snatch +1 overhead squat…

2022 08 06

Workout of the day – Saturday August 6th

By: EVF Performance 0

Community WOD Teams of 4, 24 min AMRAP: Partner A: AMRAP: 8 Thrusters, 8 Back squats, 8 box jumps (BB: 115/85 lbs, DB: 2x50/35 lbs - front rack only) Partner B & C: Max distance sandbag carry Partner D (time keeper): 400m run Olympic lifting Warm-up: Dynamic Tall cleans -…

2022 08 05

Workout of the day – Friday August 5th

By: EVF Performance 0

Warm up 2 rounds: 10 banded PVC straight arm pull downs 10 alternating scales 10 double KB front rack lunges (moderate weight) Deadlift A - Deficit deadlift - 4 in deficit 5x5, building up towards 75% of you conventional DL 1RM for the last set B - Snatch grip deadlift…

2022 08 04

Workout of the day – Thursday August 4th

By: EVF Performance 0

Warm up 2 rounds 15 PVC passthroughs, lying face down 15 empty BB hang power C&J 15 down-ups / no-pushup burpees Clean & jerk cycling and conditioning 4 rounds, each for time, resting 3 min between rounds 3 power cleans 185/135 lbs or 70% of C&J 1RM 5 push jerks…

2022 08 03

Workout of the day – Wednesday August 3rd

By: EVF Performance 0

Warm up 400m run, then 2 rounds of: 10 KB suitcase deadlifts per side 10 single arm KBS per side 10 single arm KB push presses per side Endurance 5 rounds for max reps, 1 min per station, performed 'FGB style': Assault bike calories KB snatches 24/16 kg Cal ski…

2022 08 02

Workout of the day – Tuesday August 2nd

By: EVF Performance 0

Warm up 2 rounds: 10 banded good mornings 10 backwards banded monster walk steps 5 frog hops 5/leg single leg glute bridges Front squat 10 reps at 60% 10 reps at 65% 10 reps at 70% Max effort at 60% After each set of front squats, perform 20 alternating single…

2022 08 01

Workout of the day – Monday August 1st

By: EVF Performance 0

Warm up 6 min AMRAP: 6 Inchworm with Push-ups 6 alternating single dumbbell devil press 2 wall walks Shoulder press and Tempo DB bench press 5 supersets: 8 shoulder presses 8 tempo DB bench presses 3030 Start around 60% on the shoulder press and build up to a heavy set…

2022 07 31

Workout of the day – Sunday July 31st

By: EVF Performance 0

Warm up 9 min alternating EMOM: 15 weighted good mornings 30 sec plate truck driver 12 alternating plank extensions Strength Deadlift 5x2 at 85% Bench press 5x2 at 85% Conditioning 5 rounds for time: 400m run 21 deadlifts 155/105 lbs Time cap: 21 min EVF360 Part A 5 rounds for…

2022 07 30

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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