Daily WOD

Workout of the day – Wednesday June 24th

Matt — Tue, 23 Jun 2026 20:00:00 +0000

Workout of the day – Wednesday June 24th Matt Tue, 06/23/2026 - 20:00

Warm up

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

EVF Games 2026 - Workout 3

5 rounds of 4 min AMReps:
400m run
40 single DB deadlifts 50/35 lbs
Max bench presses in the remaining time 135/95 lbs
-- rest 4 min between each round

UES strength

Warm Up

2 Rounds
5/letter of I,Y,T
10 Banded Pass Throughs
15 Banded Pull-Aprts
10 Push-ups
Bench Press:
1st Round: 10 reps @ Empty Bar
2nd Round: 10 reps @ Light weight

Bench Press

Every 2:00mins for 7 Sets:
Work up to 3 Rep Max
Rep 1: Pause for 3 seconds at the bottom (chest)
Reps 2-3: No Pause
*Start around 60% of 1 Rep Max

Chest Accessories

Every 4:00min for 3 Rounds:
5/arm Incline Bench Atl DB Bench
10 Deficit Push-Ups
15 Banded Tricep Extensions
20 Banded Face-pulls

Core Work

Tabata Style (8 sets fo 20sec Work for AMRAP + 10sec Rest)
Single KB Side Bends
KB Plank Pull Through

Workout of the day – Tuesday June 23rd

Matt — Mon, 22 Jun 2026 20:00:00 +0000

Workout of the day – Tuesday June 23rd Matt Mon, 06/22/2026 - 20:00

Warm up

2 min cardio, then 3 rounds of:
10 90/90 mobility moves
5 per side thoracic cage extensions
10 alternating jumping lunges
5 empty bar front squats

Clean & Jerks

Part A (~7-8 min)
Paused muscle clean & push press - 4x3 with 2 sec pause above the knee in each rep.
Part B
10 min EMOM:
1 power clean & jerks at 70%+
Build to a moderately heavy rep for the day with sound mechanics

EVF Games 2026 - Workout 2

16 min AMRAP:
90 Russian KBS 32/24 kg
60 KB goblet hold lunges 32/24 kg
30 pullups
15 American KBS 32/24 kg
10 ring muscle ups

Note: Scaling suggestions include lower KB load, banded pullups or ring rows, and ring muscle up transition or ring rows

EVF360

Part A

15 min alternating EMOM:
15/12 cal row
15 double DB push presses (must be unbroken)
Rest

EVF Games 2026 - Workout 2

16 min AMRAP:
90 Russian KBS 32/24 kg
60 KB goblet hold lunges 32/24 kg
30 pullups
15 American KBS 32/24 kg
10 ring muscle ups

Note: Scaling suggestions include lower KB load, banded pullups or ring rows, and ring muscle up transition or ring rows

Workout of the day – Monday June 22nd

Matt — Sun, 21 Jun 2026 20:00:00 +0000

Workout of the day – Monday June 22nd Matt Sun, 06/21/2026 - 20:00

Log your Workout 1 score today!

Warm up

3 rounds of:
1 min cardio
5 strict hanging leg raises
5 inch worms + scap pushups
5 per side single KB suitcase deadlifts

Banded Deadlift

Every 3 min for 5 rounds:
3 banded deadlifts ~75%
immediately followed by 25 ft. backwards broad jumps in as few jumps as possible
-- rest as needed between the supersets

Banded deadlift setup: https://www.youtube.com/watch?v=cmYG-tfNCfk

EVF Games - Workout 1

For time:
1,000m/800m row
50 burpee box jumps 24/20 in
1,000m/800m row

Time cap: 18 min

EVF360

Part A

18 min to perform 4-5 rounds of:
5 weighted knee raises (scale to strict)
10 double KB single leg RDL per leg
30 sec plate truck driver
25 ft. backwards broad jumps in as few jumps as possible
5 strict hanging leg raises

EVF Games - Workout 1

For time:
1,000m/800m row
50 burpee box jumps 24/20 in
1,000m/800m row

Time cap: 18 min

Workout of the day – Sunday June 21st

Matt — Sat, 20 Jun 2026 20:00:00 +0000

Workout of the day – Sunday June 21st Matt Sat, 06/20/2026 - 20:00

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:
2 bench presses at 80%

Conditioning

3 rounds, each for time, of:
20/16 cal row
50 ft. burpee broad jumps
15 box jumps over 24/20 in
50 ft. burpee broad jumps
20/16 cal row
-- rest 90 sec between each round
Time cap: 22 min

EVF360

Part A

15 min alternating EMOM:
15/12 cal row
10 DB bench presses
Rest

Part B

3 rounds, each for time, of:
20/16 cal row
50 ft. burpee broad jumps
15 box jumps over 24/20 in
50 ft. burpee broad jumps
20/16 cal row
-- rest 90 sec between each round
Time cap: 22 min

Workout of the day – Saturday June 20th

Matt — Fri, 19 Jun 2026 20:00:00 +0000

Workout of the day – Saturday June 20th Matt Fri, 06/19/2026 - 20:00

Community WOD (EVF360 & Crossfit)

In teams of 2, 30 min AMReps, one partner working at a time, splitting as desired:
Buy-in: 50/40 cal row
-- then 20-18-16-14-12-10-8-6-4-2 reps of:
Power snatches [BB: 115/80 lbs, DBs: 2x50/35 lbs]
Front rack lunges [BB: 115/80 lbs, DBs: 2x50/35 lbs]
-- then, 50/40 cal row
-- then, in the remaining time, AMRAP of "Cindy"
"Cindy": 5 pullups + 10 pushups + 15 air squats
Partners alternate movements on "Cindy"

ROW360

Part A

6 rounds of:
4 min row
2 min easy

Part B

10 min AMRAP:
15/12 cal row
12 American KBS 24/16 kg
9 KB goblet squats 24/16 kg

Workout of the day – Friday June 19th

Matt — Thu, 18 Jun 2026 20:00:00 +0000

Workout of the day – Friday June 19th Matt Thu, 06/18/2026 - 20:00

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

Tempo Back Squat

Every 3 min for 3 sets:
3 tempo back squats at 33X1 tempo
Note: Stay around 75% and focus on tempo and speed coming up

Conditioning Benchmark

"Juneteenth"
6 rounds for time:
19 hang power cleans 75/55 lbs
18 push presses 75/55lbs
65 double unders

Time cap: 19 min

EVF360

Part A

4 rounds for load and quality:
10 per side single leg KB RDL
10 alternating double DB front rack box step ups
100 ft. per side single DB/KB farmer's carry

Part B

"Juneteenth"
6 rounds for time:
19 double DB hang power cleans 35/25 lbs
18 double DB push presses 35/25 lbs
65 double unders

Time cap: 19 min

Workout of the day – Thursday June 18th

Matt — Wed, 17 Jun 2026 20:00:00 +0000

Workout of the day – Thursday June 18th Matt Wed, 06/17/2026 - 20:00

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

Part A - Power snatches
2 at 72.5%
2 at 77.5%
2 at 80%
Part B - Squat snatches
3x2 at 85%

Note: reference weights is estimated full snatch 1RM.

Conditioning

10 min AMReps:
Buy-in: 10-20-30 reps of:
Sumo deadlift high pulls 105/75 lbs
Burpees over the bar
-- Then, in the remaining time:
Max reps wall walks

EVF360

Part A

21 min AMRAP:
21/16 cal row
18 alternating DB snatches 50/35 lbs
15 situps
12 alternating dumbbell goblet rear lunges 50/35 lbs

Part B

10 min AMReps:
Buy-in: 10-20-30 reps of:
American KBS 32/24 kg
Burpees
-- Then, in the remaining time:
Max reps wall walks

Workout of the day – Wednesday June 17th

Matt — Tue, 16 Jun 2026 20:00:00 +0000

Workout of the day – Wednesday June 17th Matt Tue, 06/16/2026 - 20:00

Warm up

Dynamic warm-up with your coach, and 10 min to practice pistol progressions:
Scaling options:
Single leg box squats (or on med ball)
Single leg box step up/down
Curtsy squats
Single leg squat with heel on plate
Single leg squat holding plate as counter balance
Pistols

Endurance

For time:
200m – 400m – 800m – 400m – 200m run
After each round, including the final round perform:
10 plate ground to overheads 45/35 lbs
20 V-ups
300 ft. KB farmer's carry 2x32/24 kg
Time cap: 30 min

UES strength

Warm Up

2 Rounds
5/letter of I,Y,T
10 Banded Pass Throughs
15 Banded Pull-Aprts
10 Push-ups
Bench Press:
1st Round: 10 reps @ Empty Bar
2nd Round: 10 reps @ Light weight

Bench Press

Every 2:00mins for 6 Sets:
Work up to 4 Rep Max
Rep 1: Pause for 3 seconds at the bottom (chest)
Reps 2-4: No Pause
*Start around 55% of 1 Rep Max

Chest Accessories

Every 4:00min for 3 Rounds:
8 Alternating Double DB Flat Bench Press
12 Barbell Spider Curls
8 Barbell Skull Crushers
12 Ring Push-Ups

Core Work

EMOM for 9:00 Minutes
5 Ring Fallouts
5/arm Alt. DB Plank Row
20 weighted Russian Twist

Workout of the day – Tuesday June 16th

Matt — Mon, 15 Jun 2026 20:00:00 +0000

Workout of the day – Tuesday June 16th Matt Mon, 06/15/2026 - 20:00

Warm up

2 min cardio, then 3 rounds of:
10 90/90 mobility moves
5 per side thoracic cage extensions
10 alternating jumping lunges
5 empty bar front squats

Clean & Jerks

Part A (~7-8 min)
Hang muscle clean & push press - 4x3 from below the knee
Part B
In 6 min, build up to a single power clean and jerk of ~80%
Then, at 6 min, every 90 sec for 4 rounds:
2 power clean & jerks at 75%

Conditioning Benchmark

"The Lyon" - 5 rounds for time:
7 squat cleans 165/115 lbs
7 shoulder to overheads 165/115 lbs
7 burpee chest to bar pullups
-- rest 2 min between each round (mandatory)

Time cap: 18 min

Note: Use a bar that is around 6 inches above your max reach when standing

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

EVF360

Part A

7 rounds for max reps, 40 sec work, 20s rest, rotating through the following 6 stations (42 min):
Row for calories
Single arm devil presses 50/35 lbs
Ski for calories
Burpee pullups (burpee + ring row)
Double DB squat cleans 50/35 lbs
Pushups

Part B

Tabata weighted glute bridges (plate on hips)
-- Immediately followed with
Tabata DB renegade rows

Workout of the day – Monday June 15th

Matt — Sun, 14 Jun 2026 20:00:00 +0000

Workout of the day – Monday June 15th Matt Sun, 06/14/2026 - 20:00

Warm up

3 rounds of:
1 min cardio
5 strict hanging leg raises
5 inch worms + scap pushups
5 per side single KB suitcase deadlifts

Banded Deadlift

Every 3 min for 5 rounds:
4 banded deadlifts ~70%
immediately followed by 3 broad jumps for distance
-- rest as needed between the supersets

Note: alternatively, use 85% of your recent deadlift 5RM.

Banded deadlift setup: https://www.youtube.com/watch?v=cmYG-tfNCfk

Conditioning

Every 6 min for 3 rounds, each for time:
500m/400m row
6 single KB suitcase deadlifts, right side 32/24 kg
6 single KB suitcase deadlifts, left side 32/24 kg
10 burpee box jumps 24/20 in
-- rest the remainder of the interval

EVF360

Part A

20 min to perform 4-5 rounds of:
10 double KB deficit deadlifts - 8 inches deficit (2x 45# plates)
5 box drop into broad jumps
5 strict hanging leg raises
50 ft. per side single KB front rack carry AHAP

Part B