Daily WOD

Workout of the day – Saturday April 19th

Matt — Fri, 18 Apr 2025 20:00:00 +0000

Workout of the day – Saturday April 19th Matt Fri, 04/18/2025 - 20:00

Community WOD (EVF360 & Crossfit)

35 min partner AMRAP, in teams of 2:
Buy-in: 4 rounds for time (split as desired):
50/40 cal row
40 wall balls 20/14 lbs
20 single DB devil presses 50/35 lbs
-- then, in the remaining time, AMRAP, alternating every movement, of:
6 burpees
6 single KB shoulder to overheads 24/16 kg
12 American KBS 24/16 kg

Olympic lifting

Part A
Muscle clean & push press
4x3
Build up throughout, increase from last week
Part B
Hang squat cleans from BTK
5x3 at 75 %
Part C
Paused clean and jerks - pause 1 sec below the knee
4x3 at 75 %
Part D
3 sets of: 2 front squats + 2 jerks
90% of clean and jerks
Part E
For time: 9-15-21 reps of:
Push presses 115/80 lbs
DB hang power cleans 35/25 lbs
Time cap: 10 min

Workout of the day – Friday April 18th

Matt — Thu, 17 Apr 2025 20:00:00 +0000

Workout of the day – Friday April 18th Matt Thu, 04/17/2025 - 20:00

Warm up

3 rounds:
10 BB kang squats
10 BB jump squats
5/side windmills w/ KB or DB

Back Squat

3x12, building to a challenging set
Begin at around 70% of your back squat 1RM

Lunges

3x8 per leg
Aim to maintain a similar load as last week, or increase if last week felt too light

Conditioning

12 min AMRAP:
200m run
10 chest to bar pullups
5 deadlifts 225/155 lbs

Note: the goal is to remain smooth on the pullups, with max two sets each round. The deadlifts should be no heavier than 65% of 1RM. Aim for 4.5 rounds, you will need to push on the run.
Scale up with 5 bar muscle ups.

EVF360

Part A

Every 3 min on the minute for 4 rounds:
500m/400m row
Max rep single DB box step ups 50/35 lbs, 24/20 in in the remaining time of each interval
-- rest 1 min between rounds

Part B

15 min AMRAP:
100 ft. single KB farmer's carry, right side, 32/24 kg
15/12 cal row
100 ft. single KB farmer's carry, left side, 32/24 kg
10 chest to bar pullups

Workout of the day – Thursday April 17th

Matt — Wed, 16 Apr 2025 20:00:00 +0000

Workout of the day – Thursday April 17th Matt Wed, 04/16/2025 - 20:00

Warm up

6 min AMRAP:
10 A-frame toe touches
5 yoga pushups
5 burpees

Touch-n-Go Snatches

Every 30 seconds for 10 rounds:
3 TnG snatches at 65% of your snatch 1RM
(or use 90% of week 1 6RM if you don't know your snatch 1RM)

Snatch High Pulls

3x3 at 100% of your most recent 1RM snatch
(alternatively, use 52% of your 1RM deadlift)

Conditioning

6 rounds for time
12 V-ups
12 American KBS 32/24 kg
36 double unders

Time cap: 16 min

EVF360

Part A

16 min alternating EMOM (4 rounds):
12 alternating DB renegade rows 50/35 lbs
3 wall walks
12/10cal ski
20 KB Russian twists

Part B

6 rounds for time
12 V-ups
12 American KBS 32/24 kg
36 double unders

Time cap: 16 min

Workout of the day – Wednesday April 16th

Matt — Tue, 15 Apr 2025 20:00:00 +0000

Workout of the day – Wednesday April 16th Matt Tue, 04/15/2025 - 20:00

Warm up

2 rounds:
200m run
8/arm KB suitcase deadlifts
8 single DB bench press per side (light to medium)
2 inch worms with pushup

Endurance

In teams of 2, 5 rounds for time:
400m run [both partners]
30 DB bench presses 50/35 lbs
20 single KB burpee deadlifts 32/24 kg
10 wall facing handstand pushups

Time cap: 35 min

Note and scaling: Except for the run, all other movements are spit and shared between partners, with one partner working at a time. Scale the load to allow for sets of 7-10 on the bench presses, and adjus the wall facing handstand pushups to regular HSPU, pike pushups or regular pushups.

UES strength

Warm Up
2 Rounds
5 Boot Strappers
10 Push-Ups
5 Banded Passthroughs
10 Banded Pull Aparts
5 Heavy KB Romanian Deadlift
10 Heavy KB Russian Swings
Bench Press Warm Up
2 Sets:
10 Reps @ Empty Barbell
5 Reps @ 50% 1RM
Bench Press
Every 2 Minutes for 5 Rounds work up to a Heavy
*5 Rep Bench Press
"Rep 1: Pause
Reps 2–5: No Pause"
5 Reps @ 60% of 1RM Bench Press
5 Reps @ 70%
5 Reps @ 75%
5 Reps @ 80%
5 Reps @ 80%+
Deadlift Warm Up
2 Sets:
10 Reps @ Empty Barbell
5 Reps @ 50% 1RM
Deadlift
Every 2 Minutes for 5 Rounds work up to a Heavy
*5 Rep Deadlift
"Reps 1 & 2: Sumo Deadlift
Reps 3–5: Conventional Deadlift"
5 Reps @ 60% of 1RM Conventional Deadlift
5 Reps @ 70%
5 Reps @ 75%
5 Reps @ 80%
5 Reps @ 80%+
Metcon
2 Rounds of:
2 Min AMRAP
30 Russian KB Swings (70/53)
Max Cals on Ski Erg with remaining time
1 Min Rest
2 Min AMRAP
30 Double DB Bench Press (50/35)
Max Pull-ups with remaining time
1 Min Rest

Workout of the day – Tuesday April 15th

Matt — Mon, 14 Apr 2025 20:00:00 +0000

Workout of the day – Tuesday April 15th Matt Mon, 04/14/2025 - 20:00

Warm up

3 rounds:
20 sec row sprint
10 empty BB thrusters
10 spiderman steps

Front Squat

2 drop sets to failure with starting weight at the 10RM tested in week 1.
Begin at 90% of the 10RM established in week 1 (or 70% of 1RM front squat). Perform a set at this weight to or near failure.
Then immediately set the load to 80% of 10RM (i.e. take 10% off), and perform another set to failure.
Then immediately set the load to 70% of 10RM (i.e. take 10% off), and perform another set to failure.
Then immediately set the load to 60% of 10RM (i.e. take 10% off), and perform one last set to complete failure (drop on pads).

Conditioning

Every 3 min for 5 rounds:
15/12 cal row
12 alternating DB snatches 50/35 lbs
Max strict pullups in the remaining time
-- rest 1 min between rounds

Scaling: rowing should take less than a minute. Use a band to assist on the pullups or sub with ring rows.

EVF360

Part A

For time:
10 burpees to plate
10 Double DB front squats 50/35 lbs
20 burpees to plate
20 Double DB front rack alternating rear lunges 50/35 lbs
30 burpees to plate
30 Double DB front squats 50/35 lbs
40 burpees to plate
40 Single DB goblet hold alternating rear lunges 50/35 lbs
Time cap: 16 min

Part B

Every 3 min for 5 rounds:
15/12 cal row
12 alternating DB snatches 50/35 lbs
Max strict pullups in the remaining time
-- rest 1 min between rounds

Scaling: rowing should take less than a minute. Use a band to assist on the pullups or sub with ring rows.

Workout of the day – Monday April 14th

Matt — Sun, 13 Apr 2025 20:00:00 +0000

Workout of the day – Monday April 14th Matt Sun, 04/13/2025 - 20:00

Warm up

2 rounds
5/side thoracic extensions
5 Cuban presses with 2.5/5 lbs plates in each hand
5 inch worms with pushups

Overhead pressing

Part A - Shoulder press
2 drop sets to failure with starting weight around the max load achieved on week 2 for the 12 reps, taking off ~10% each time with 4 sets. Alternatively, set your starting weight at 65%.
Each drop set should be a total of 25 reps across the decreasing loads combined.

Part B - Push press
2 drop sets to failure with starting weight around the max load achieved on week 2 for the 10 reps, taking off ~10% each time with 4 sets. Alternatively, set your starting weight at 65%.
Each drop set should be a total of 25 reps across the decreasing loads combined.

Conditioning preparation and skills

3 Rounds for max quality reps: 30sec on/30sec Off
Heel Box Toes-to-Bar
Rest 1min
3 Rounds for max quality reps: 30sec on/30sec Off
Banded PVC straight arm lat pull downs
Rest 1min
3 Rounds for max quality reps: 30sec on/30sec Off
Kipping toes-to-bar

Conditioning

For time:
9-12-15-12-9
Double DB box step overs 50/35 lbs, 24/20 in
Toes to bars

Time cap: 16 min
Scaling options: Hanging knee raises preferable over V-ups

EVF360

Part A

20 min to complete 4-5 rounds for load and quality:
1 Turkish getups per side - work up to a challenging weight for the day, heavier than last week.
8/side half kneeling single DB Arnold press (contralateral = opposite arm to the forward leg)
16 DB front raises [slow and controlled motion]
8 DB pullovers

Part B

For time:
9-12-15-12-9
Double DB box step overs 50/35 lbs, 24/20 in
Toes to bars

Time cap: 16 min
Scaling options: Hanging knee raises preferable over V-ups

Workout of the day – Sunday April 13th

Matt — Sat, 12 Apr 2025 20:00:00 +0000

Workout of the day – Sunday April 13th Matt Sat, 04/12/2025 - 20:00

Warm up

2 rounds:
250m row
8/arm KB suitcase deadlifts
8 KB goblet hold sumo-stance good mornings
10/leg single leg glute bridges

Tempo Deadlifts

3x8 with 3131 (3 sec up/down, 1 sec at the top/bottom)
Start at around 60% and build to a challenging set.

Conditioning

For time:
2,000m/1,600m row
200 double unders
2,000m run

Time cap: 25 min

EVF360

Part A

15 min alternating EMOM:
10 alternating DB renegade row + max plank hold on DB in the remainder of the minute
10 alternating KB goblet hold box step ups 24/16 kg, 24/20 in
20 steps of KB death march 24/16 kg

Part B

For time:
2,000m/1,600m row
200 double unders
2,000m run

Time cap: 25 min

Workout of the day – Saturday April 12th

Matt — Fri, 11 Apr 2025 20:00:00 +0000

Workout of the day – Saturday April 12th Matt Fri, 04/11/2025 - 20:00

Community WOD (EVF360 & Crossfit)

In teams of 2, for time:
50 Deadlifts [BB: 135/95 lbs, KBs: 2x24/16 kg]
20 Syncro Burpees
20 Shoulder-to-overhead [BB: 135/95 lbs, KBs: 2x24/16 kg]
60 Front squats [BB: 115/80 lbs, KBs: 2x24/16 kg]
20 Syncro Burpees
30 Hang Power Clean [BB: 115/80 lbs, KBs: 2x24/16 kg]
70 Front Rack Reverse Lunges [BB: 95/65 lbs, DBs: 2x35/25 lbs]
20 Syncro Burpees
40 Hang Snatches [BB: 95/65 lbs, DBs: 2x35/25 lbs]
80 Thrusters [BB: 75/55 lbs, DBs: 2x35/25 lbs]
20 Syncro Burpees
40 Shoulder-to-overhead [BB: 75/55 lbs, DBs: 2x35/25 lbs]

Split the reps on the weightlifting movements as desired between partners. One partner working at a time on the weightlifting movements, both partners on the burpees
Time cap: 33 min

Olympic lifting

Part A
Muscle clean & press
4x2
Build up throughout, increase from last week
Part B
Hang squat cleans from ATK
5x3 at 70 %
Part C
Paused clean and jerks - pause 1 sec above the knee
4x3 at 70 %
Part D
3 sets of: 2 front squats + 2 jerks
85% of clean and jerks
Part E
3 rounds of 2:30 min AMRAP, 1 min rest between, continue where you left off:
9 air squats
6 shoulder to overheads 115/80 lbs
3 thrusters 115/80 lbs

Workout of the day – Friday April 11th

Matt — Thu, 10 Apr 2025 20:00:00 +0000

Workout of the day – Friday April 11th Matt Thu, 04/10/2025 - 20:00

Warm up

Row 500m/400m
then:
10 Bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings

Back Squat

2x10, increasing on the second to make it very challenging.
-- then 1 set for max reps at the top weight from the first 2 sets. This set should be to failure. Ask for spotters.
Aim for about the same load as last week. Begin around 65% of 1RM.

Lunges

2x12 per leg
Aim to maintain a similar load as last week, or increase if last week felt too light

Conditioning

4 rounds of 45 sec for max reps, 15 sec transition/rest, rotating through:
Ski for calories
Sumo deadlift high pulls 75/55 lbs
Wall balls 20/14 lbs
Plank hold on forearms

EVF360

Part A

For time:
20-15-10-5
Double dumbbell box steps overs 24/20 in, 50/35 lbs
Double DB front rack rear lunges 50/35 lbs
Calories on rower

Time cap: 18 min

Part B

4 rounds of 45 sec for max reps, 15 sec transition/rest, rotating through:
Ski for calories
KB sumo deadlift high pulls 20/12 kg
Wall balls 20/14 lbs
Plank hold on forearms

Workout of the day – Thursday April 10th

Matt — Wed, 09 Apr 2025 20:00:00 +0000

Workout of the day – Thursday April 10th Matt Wed, 04/09/2025 - 20:00

Warm up

20 band pull apart palms down
20 band pull apart palms up
Then, 6 min alternating EMOM:
10 plate ground to overhead
12/10 cal row

Touch-n-Go Snatches

Every 2 min for 5 rounds:
8 TnG snatches at 70% of week 1 6RM
(or about 50% of of your snatch 1RM)

Snatch High Pulls

4x4 90% of your most recent 1RM snatch
(alternatively, use 47% of your 1RM deadlift)

Conditioning

5 rounds, starting one round every 2 min, for max reps:
200m run
5 box jumps 24/20 in
Max pullups in remaining time
-- rest 1 min between rounds

Scaling: you should get 30-40 sec on the pullups each rouns. Reduce the box jumps or skip them all together if you are not able to get to the pullup bar or rings with this amount of time.

EVF360

Part A

20 min alternating EMOM (5 rounds):
10 DB bench presses AHAP
10 barbell ab rollouts
5/side KB Turkish sit-ups
10 bent over DB rows

Part B

5 rounds, starting one round every 2 min, for max reps:
200m run
5 box jumps 24/20 in
Max pullups in remaining time
-- rest 1 min between rounds

Scaling: you should get 30-40 sec on the pullups each rouns. Reduce the box jumps or skip them all together if you are not able to get to the pullup bar or rings with this amount of time.