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Warm up 3 rounds: 5 wall slides 5 hollow rocks 10 banded good mornings 10 band pull aparts Gymnastics 12 min alternating EMOM: 50 ft. handstand walk OR 45 sec handstand practice (see notes) 3-5 skin the cats 12 pass throughs (paralletes or stacked up plates) Notes: handstand practice: step…

2022 06 09

Workout of the day – Thursday June 9th

By: EVF Performance 0

Warm up 6 min AMRAP: 10 alternating single KB overhead lunge steps 10 groiners 10 BB push presses (empty BB) Split jerks Part A Push press - 3x5 at 55% of C&J 1RM Part B Split jerk - 3x5 at prescribed percentage 65%, 70%, 72% Part C Split jerk - …

2022 06 08

Workout of the day – Wednesday June 8th

By: EVF Performance 0

Warm up 3 rounds: 3 inch worms with pushups 6 single DB front raises (one hand on each bell) 9 per side single arm KBS Endurance 5 rounds for max reps, a starting a round every 7min 30 sec: 800m run 30 American KBS 24/16 kg 1 set of max…

2022 06 07

Workout of the day – Tuesday June 7th

By: EVF Performance 0

Warm up 15 wall or floor slides 10 PVC Cuban presses Then: 3 rounds: 10 PVC passthroughs 10 single DB overhead squats (5 per side) 20 band pullaparts Snatch On a continuously running clock, perform part A and B: Part A From 0:00 to 12:30 min, every 2:30 min for…

2022 06 06

Workout of the day – Monday June 6th

By: EVF Performance 0

Warm up Row 400m/300m then, 2 rounds of: 10 alternating single leg glute bridges 10 sumo stance squats 10 sumo stand BB good mornings Back squat waves 8 reps at 60% 6 reps at 65% 4 reps at 70% 8 reps at 65% 6 reps at 70% 4 reps at…

2022 06 05

Workout of the day – Sunday June 5th

By: EVF Performance 0

Warm up 2 rounds: 5 fire hydrants per side 5 high box step ups per side 5 cal ski erg 5 inch worms with push-up Strength Part A Deadlift 5 at 60%, 5 at 65%, 5 at 70%, 1 at 80% Part B Bench press 5 at 60%, 5 at…

2022 06 04

Workout of the day – Saturday June 4th

By: EVF Performance 0

Community WOD In team of 2, for time: 4 rounds of: 20 shoulder to overheads (BB: 95/65 lbs - DBs: 2x35/25 lbs) 20 toes-to-bar -- rest 2 min 4 rounds of: 15 shoulder to overheads (BB: 135/95 lbs - DBs: 2x50/35 lbs) 15 toes-to-bar -- rest 2 min 4 rounds…

2022 06 03

Workout of the day – Friday June 3rd

By: EVF Performance 0

Warm up 3 rounds: 50 ft. bear crawl 50 ft. per leg, single leg broad jumps 8/side single arm KBS Gymnastics 16 min alternating EMOM: 10 alternating weighted box step ups (goblet hold) 10 single arm ring rows (10 per side) 10-14 pistols (Rx+: paused pistols with 1 sec pause…

2022 06 02

Workout of the day – Thursday June 2nd

By: EVF Performance 0

Warm up 3 rounds: 5 inch worms with pushup 10 alternating plank extensions 10 barbell push presses Split jerks Part A Tall jerks - 3x3 (light weight) - focus on footwork Part B Split jerk - 3x5 at prescribed percentage 60%, 65%, 70% Part C Split jerk - 3x3 at…

2022 06 01

Workout of the day – Wednesday June 1st

By: EVF Performance 0

Warm up 2 rounds: 250m row 10 jumping good mornings 20 forward-backward bunny hops 20 lateral bunny hops Endurance "Dork": 6 rounds for time: 60 double unders 30 American KBS 24/16 kg 15 burpees Time cap: 30 min Mobility (10 min) 2 rounds of: 1 min calf stretch in downward…

2022 05 31

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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