EVF Performance CrossFit

Tuesday, April 7th At-Home Workout of the Day

Warm Up 2 rounds: 30 mountain climbers 5 bootstrappers 10 good mornings 10 trunk twists 5 inchworms w/ push up Equipment Workout For time 2:00 plank 15 burpees 18 KBS 21 push ups 27 goblet squats 30 burpees 36 KBS 42 push ups 54 goblet squats 2:00 plank No Equipment…

2020 04 06

Monday, April 6th At-Home Workout of the Day

By: Jenna Tomsko 0

Warm Up 7 minutes: 10 alternating groiners 10 supermans 10 glute bridges 5 scap push ups :30 plank Workout Deck of Cards, version 2.0 Hearts = goblet squat or jump squat Diamonds = 2-push up burpees Spades = pistols or jumping lunges Clubs = v-ups Joker = 4 Turkish get…

2020 04 05

Saturday, April 4th At-Home Workout of the Day

By: Jenna Tomsko 0

Warm Up 7 minutes: Mix it up! Light jog, jump rope, squat thrusts, push ups, whatever feels good Workout 20 minute AMRAP 100m walking lunge 10 burpees 10 shuttle runs (10m each) 20 squats If you have weights or a heavy object, add it for the walking lunges.

2020 04 03

Friday, April 3rd At-Home Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: 5 inchworms w/ push up 10 birddogs 10 glute bridges :30 slow quadruped crawl :20/:20 side plank Workout 8 minute AMRAP 1-2-3-4… Push up w/ shoulder taps Jump overs (use a bench, a box, a stool, anything you have) Rest 2:00 8 minute AMRAP* 2-4-6-8……

2020 04 02

Thursday, April 2nd At-Home Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds, :30 each Jumping jack Plank hold Lunges V-ups Half-kneeling windmills Good mornings No Equipment 3 rounds, 1:00 each exercise Alternating shoulder taps Squats Lying toes to wall Step ups or kneeling get ups Russian twists 1:00 rest between rounds Equipment 3 rounds, 1:00 each exercise Plank…

2020 04 01

Wednesday, April 1st At-Home Workout of the Day

By: Jenna Tomsko 0

Warm Up 6 minutes: 5 cat-cows 10 trunk twists 10 good mornings 5 scap push ups :20 hollow hold Part A Tabata, 8 rounds each A jumps Russian twists Hand release push ups Part B For time 200 jump rope (doubles or singles) 150 mountain climbers 100 lunges 80 skater…

2020 03 31

Tuesday, March 31st At-Home Workout of the Day

By: Jenna Tomsko 0

Warm Up Tabata, 2x through sequence Shoulder taps V-ups Single-leg deadlifts, right Step through lunge, right Single-leg deadlifts, left Step through lunge, left No Equipment Perform 50 reps for time of the following complex: 3 squat thrusts 3 squats 6 jumping lunges Equipment Perform 25 rounds of the following complex:…

2020 03 30

Monday, March 30th At- Home Workout of the Day

By: Jenna Tomsko 0

Warm Up 3 rounds, :30 each exercise Mountain climbers Squats Push ups Step ups or kneeling get ups Part A 16 minute EMOM Minute 1 - 12 burpees Minute 2 - 40 double unders or 40 lateral hops Minute 3 - :40 backpack devil press Minute 4 - :30/:30 side…

2020 03 29

Sunday, March 29th At-Home Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: 50 mountain climbers 10 squats 10 hollow rocks 5 inchworms 5 scap push ups Workout Accumulate a 10:00 plank hold Each time you rest, perform a 400m run + 30 push ups

2020 03 28

Saturday, March 28th At-Home Workout of the Day

By: Jenna Tomsko 0

Warm Up 7 minutes: 50 jump rope 20 walking lunges 8/8 single-leg deadlifts 10 jump squats No Equipment Workout For time 1k run 100 squats 25 broad jumps 100 sit ups 25 broad jumps 1k run Equipment Workout For time 1k run 100 snatches (DB or KB) 25 broad jumps…

2020 03 27

Upper East Side

Author: Jenna Tomsko

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