EVF Performance CrossFit

Friday, December 6th Crossfit Workout of the Day

Warm Up 7 minutes: 200m row 10 banded glute bridges 5/5 single-leg KB deadlifts 10 deadbugs 10 push ups Strength 5 sets Deadlift Push press Set 1: 5 reps @ 90% Set 2: 4 reps @ 95% Set 3: 3 reps @ 100% Set 4: 2 reps @ 105% Set…

2019 12 05

Thursday, December 5th EVF 360 Workout of the Day

By: Jenna Tomsko 0

12 minute AMRAP 8 DB push press (50/35) 10 pull ups/ring rows 12 DB deadlifts (50/35) Rest 2:00 12 minute AMRAP 8 DB floor press (40/25) 10 KBS (53/35) 12 DB squat cleans (40/25) Rest 2:00 12 minute AMRAP 8 burpee box jumps 10 calorie row 12 plank rows (35/20)

2019 12 04

Wednesday, December 4th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: 10 walking lunges w/ pass thru 10 goblet squats 5/5 KB Sotts press 5 behind neck snatch push presses 5 alternating groiners 5 scorpions Strength Every 2:00 for 7 sets: Snatch pull + high hang snatch Level 1: Stay very light and work on technique. Level…

2019 12 03

Tuesday, December 3rd Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: :30 plank 10 ring rows :20 bar hang :10 chin over bar hang 5 inchworms w/ push up :20 hollow hold Gymnastics Level 1: Strict/assisted pull up 5x5+ Level 2: Strict C2B pull up 5x5+ Level 3: Strict muscle up 5x1-3+ Increase reps and/or difficulty from…

2019 12 02

Monday, December 2nd Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 7 minutes: 50 single unders 10 banded side steps 8 glute bridges 8 dead bugs 5 kang squats :20 top ring dip support hold Strength Front squat 65%x10 70%x8 75%x6 80%x4 Back squat 1 x max reps at heaviest front squat load Conditioning 10 minute AMRAP 5 single-arm…

2019 12 01

Sunday, December 1st Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 6 minutes: 200m run 10 banded face pulls 5 scorpions 5 push ups 10 ring rows Strength Bench press 80%, 5x2 Conditioning For time 21-15-9 reps of Deadlift (315/205) Box jump (30/24)

2019 11 30

Saturday, November 30th Crossfit Workout of the Day

By: Jenna Tomsko 0

Partner WOD 2 rounds for time 1k row 50 front rack lunges (135/95) 40 wall balls 30 cleans (185/125)

2019 11 29

Friday, November 29th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 3 rounds: 10 kang squats 5 bootstrappers 10 birddogs 5/5 single-arm DB press (increase load each round) 10 scap push ups Strength 5 sets Deadlift Push press Set 1: 5 reps @ 72.5% Set 2: 4 reps @ 77.5% Set 3: 3 reps @ 82.5% Set 4: 2…

2019 11 28

Thursday, November 28th EVF 360 Workout of the Day

By: Jenna Tomsko 0

Please see SugarWOD for Crossfit workout. On a 40-minute running clock... Appetizer 10 minutes to complete: 50/35 calorie row 50 box jumps 35 push ups Main Course 20 minute AMRAP 100 double unders 20 offset front rack/OH lunge 20 alternating DB thrusters Dessert 10 minutes to complete: 50 devil press…

2019 11 27

Wednesday, November 27th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: 10 pass thrus 10 squats (RD1: goblet, RD2: OHS) :20 reverse grip bar hang :20 overhead KB walk 10 snatch grip RDLs Strength Overhead squat 3-2-1-1-1 Level 1: Increase from last week, but remain light and work on technique and depth. Level 2 & 3: Increase…

2019 11 26

Upper East Side

Author: Jenna Tomsko

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