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Warm up Run 400m, then, with an empty barbell: 5 snatch high pulls 5 high hang power snatches 5 low hang power snatches 5 OHS 5 squat snatches Strength & Gymnastics 24 min alternating EMOM: 15/12 cal ski 6-12 toes-to-bars 200 ft. double KB farmer's carry 10 double KB swings…

2022 03 31

Workout of the day – Thursday March 31st

By: EVF Performance 0

Warm up 4 rounds 10 Kettlebell Swings 10 Goblet Lunges Time cap: 7 min Strength Every 90 sec for 12 rounds, alternating between A and B (6 rounds of each) A - 5 Front squats at 70% of front squat 1RM across all 6 sets B - 3 clean and…

2022 03 30

Workout of the day – Wednesday March 30th

By: EVF Performance 0

Warm up 2 rounds: 20 banded good mornings 20 A-frame toe-touches 10 cal row Endurance For time, completing as 2 min work, 30 sec rest, and continuing this way until completion: 100 double unders 50/40 cal row 40 American KBS 24/16 kg 30 burpees 20 box jumps 24/20 in 30…

2022 03 29

Workout of the day – Tuesday March 29th

By: EVF Performance 0

Warm up 6 min AMRAP: 5 pushups 10 broad jumps 15 plank transitions Gymnastics Every 90 sec for 9 rounds, rotating through 3 options with increased difficulty: 16 reps of "easy" handstand pushup 12 reps of "moderate difficulty" handstand pushup 8 reps of "higher difficulty" handstand pushups Examples "easy options":…

2022 03 28

Workout of the day – Monday March 28th

By: EVF Performance 0

Warm up 2 rounds: 6 T-pushups (3 each arm) 5 yoga pushps 4 V-ups 3 wall walks Bodybuilding / Midline / Bench press Using your estimated Bench press 1RM from Thursday 3/17, perform 5 rounds of the following, rotating through movements: 10 bench presses at 65% 10 bent over barbell…

2022 03 27

Workout of the day – Sunday March 27th

By: EVF Performance 0

Warm up 3 rounds: 10 cal machine (ski/row/bike) 10 wall facing squats 10 alternating deadbugs Strength A - Front rack reverse lunges 4x8/leg, increasing B - 4x5 per arm single DB pause overhead squat - 2 sec pause at the bottom Focus on depth and maintaining lock out rather than…

2022 03 26

Workout of the day – Saturday March 26th

By: EVF Performance 0

Partner WOD In teams of 3, for time and rounds: Partner 1: Run 400m Partner 2: AMRAP: 8 deadlifts 155/105 lbs, 6 cleans 155/105 lbs, 4 shoulder-to-overheads 155/105 lbs, 2 overhead squats 155/105 lbs Partner 3: 10k/8k row The first goal is to finish the row Partner 1 is the…

2022 03 25

Workout of the day – Friday March 25th

By: EVF Performance 0

Warm up 2 rounds: 10 band pull aparts 8 alternating single arm DB hang C&J 6 pull-ups 4 V-ups Strength & Gymnastics Every 5 min for 4 rounds, each for time: 15/12 cal ski 10 double DB power cleans 50/35 lbs 15 chest-to-bar pull-ups 10 toes-to-bar Conditioning 5 min AMRAP,…

2022 03 24

Workout of the day – Thursday March 24th

By: EVF Performance 0

Warm up 6 min AMRAP: 8 alternating high box step ups 30/24 in 10 empty BB front rack lunge steps 12 empty BB push jerks Strength Every 90 sec for 12 rounds, alternating between A and B (6 rounds of each) A - 5 Front squats at 65% of front…

2022 03 23

2022 Cycle #2

By: EVF Performance 0

Thank you to everyone who shared their feedback on programming. This is extremely helpful for our team to understand what is working and what needs some tweaking. If you are curious what the responses were about, scroll down to see the chart. There is one piece of good news and…

2022 03 22

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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