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EVF BLOG

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Matt
1 week 3 days ago

Warm up

6 min AMRAP:
20 band pullaparts
10 groiners
5 hang clusters

Hang clean & jerks from above the knee

3x3 at 70% across
Drop and reset between reps

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Matt
1 week 4 days ago

Warm up

6 min AMRAP:
2 inch worms with pushups
5 KB sumo DL high pulls
10/8 cal ski or row

Single DB bench presses
3x8 per side

Banded deadlifts

4x5 at 60%

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Matt
1 week 5 days ago

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time, splitting as desired:
Buy-in: 1,000m/800m row
then, 10 rounds of:
20 wall balls 20/14 lbs
10 DB box steps over 50/35 lbs, 24/20 in

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Matt
1 week 6 days ago

Warm up

3 rounds:
10 A-frame toe touches
5 PVC cuban presses
5 empty barbell hang power snatches

Snatches from 12" blocks
3x3 at 60% across
Drop and reset between reps

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Matt
2 weeks ago

Warm up

3 rounds:
12 alternating single leg glute bridges
6 power position muscle cleans (empty BB)
6 front squats (empty BB)
30 sec dead hang

Front Squats

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Matt
2 weeks ago

Warm up

3 rounds:
5/arm DB windmills
5/arm single arm DB swings
5/arm single DB push presses
3/arm DB snatches
30 high knees

Skills & Pulling Strength

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Matt
2 weeks 2 days ago

Warm up

3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
5 no pushup burpees

Overhead Squats

5x5, building up to a challenging set for the day

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Matt
2 weeks 3 days ago

Warm up

3 rounds:
5 per arm thoracic rotations in squat
5 hang clean & jerks with an empty barbell
5 pause front squats with an empty barbell

Clean & Jerks

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Matt
2 weeks 4 days ago

Warm up

6 min AMRAP:
2 inch worms
5 KB sumo DL high pulls
10/8 cal row

Cleans

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evf
Matt
2 weeks 5 days ago

Community WOD (EVF360 & Crossfit)

32 min partner AMRAP, in teams of 2, one partner working at a time, except for the running:
Buy-in: 3 rounds of:
500m run (1 lap around the block)
40 wall balls 20/14 lbs