Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time, split as desired, working through it "chipper-stype":
100/80 cal row
100 box jumps 24/20 in
100 burpees to target 6 in
100 handstand pushups
100 thrusters [BB: 75/55 lbs, DBs: 2x35/20 lbs]
100 alternating DB snatches 50/35 lbs

Time cap: 35 min

ROW360

Part A

2 rounds for total time:
3,500m/2,800m
-- rest 1 min

Part B

Warm up

3 rounds of:
10 front rack lunges
10 jerk footwork drills
200m run

Front Squat + Split Jerk

Part A - Front squat 5x3 building to a heavy set.
Part B: Split jerk (from rack) 5x3, technical focus on footwork/timing.

Conditioning

For time, 21-15-9 reps of:
Pullups
Toes to bars
Calorie row

Time cap: 10 min

EVF360

Part A

Warm up

3 rounds of:
10 banded shoulder dislocates / passtrhoughs
10 scap pushups
1 min row
10 empty-bar strict press

Strict Press & Push Press

Part A - Strict press 5x5 building to a heavy set
Part B - Push press 3x5 @ 65-70% of clean & jerk 1RM

Conditioning

4 rounds for time:
10 box jumps 24/20 in
15 sumo deadlift high pulls 75/55 lbs
200m run

Time cap: 14 min

EVF360

Part A

Warm-up & Gymnastics skills

2 min cardio of choice then 3 rounds of:
5 inch worms
5 per side half kneeling KB bottom up presses
5 PVC Cuban presses
-- then, 9 min alternating EMOM:
10 elevated feet or weighted ring rows
15-20 lying hollow banded PVC pull down
10 pushups with hands on DBs

Endurance

25 min AMRAP:
5 muscle ups
10 hang power cleans [BB: 135/95 lbs, DBs: 2x50/35 lbs]
15 burpees
20 deadlifts [BB: 135/95 lbs, DBs: 2x50/35 lbs]
400m run

Warm up

3 rounds of:
200m run
10 OHS w/ PVC or empty bar
10 samson lunges
10 wall slides

Overhead Squats

Every 3 min for 5 sets:
5 overhead squats, building ~50%-75% across sets

Conditioning

12 min AMRAP:
15 wall balls 20/14 lbs
15/12 cal row

EVF360

Part A

Warm up

3 rounds of:
10 band pull-aparts
10 scap pushups
200m run
10 PVC pass-throughs

Tempo Bench Press

5x5 @ 31X1 tempo (3 sec down, 1 sec pause at the bottom, fast up)
Note: no % prescribed this week. Controlled reps with proper mechanics, focusing on maintaining tension in the lats throughout (yes, the lats!). We are beginning to build a baseline for load progression toward the Week 8 1RM test.

Conditioning

Warm up

2 rounds of:
1 min cardio of choice
5 cobra pushups
5 per side KB bottom up presses
5 strict hanging knee raises

Bench Press

Every 2 min for 8 rounds:
1 bench press at 90%

Conditioning

For time:
1,000m/800m row
25 handstand pushups
10 burpee over the rower
10 bar muscle ups
10 burpee over the rower
25 handstand pushups
1,000m/800m row

Time cap: 16 min
Scale: 3x pullups or ring rows

Community WOD (EVF360 & Crossfit)

Teams of 2, for time, partners complete full rounds:
10 rounds
200m run
9 power snatches [BB: 95/65 lbs / double DBs: 2x40/25 lbs]
-- then, 8 rounds of:
200m run
12 clean & jerks [BB: 95/65 lbs / double DBs: 2x40/25 lbs]
-- then 6 rounds of:
15 chest-to-bar pullups
15 overhead squats [BB: 95/65 lbs / Plate overhead squats: 45/35 lbs]

Time cap: 35 min

ROW360

Part A

2 rounds for total time:
3,000m/2,400m
-- rest 1 min

Warm up

Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
10 alternating cossack squats
10 alternating box step ups
5 plate squats with press out

Back Squat

5x5 at 50-60%

Conditioning

For time:
800m run
40 wall balls 20/14 lbs
800m run
Time cap: 14 min

EVF360

Part A

Warm up

500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats

Snatches

20 min to find a new 1RM snatch

Suggested warm-up:
Build up with singles, with the following increments:
Starting at around 50%
60%, 70%, 75%, 80%, 85%, 90%, 92.5%, 95%, attempt 1RM

Conditioning