EVF Performance CrossFit

Sunday, April 14th Crossfit Workout of the Day

Warm Up 3 rounds: 10 scap pull ups 5 strict pull ups 10 goblet squats 10 band pull aparts :30 hollow hold Strength Bench press 80%, 4x4 Conditioning 12 minute AMRAP 24 hang power cleans (95/65) 24 wall balls (20/14)

2019 04 13

Sunday, April 7th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 5 minutes: 50 single unders 10 ring rows 5 inchworms w/ push up 10 hollow rocks Strength Bench press 75%, 4x6 Conditioning “The Ghost” 6 rounds of: 1 minute rowing for calories 1 minute burpees 1 minute double unders 1 minute rest

2019 04 06

Sunday, March 31st Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 2 rounds: 5 inchworms w/ push up 10 band pull aparts 5 strict pull ups 5 scorpions 10 DB strict press Strength Bench press 70%, 4x8 Conditioning “Grace” 30 clean & jerks for time (135/95)

2019 03 30

Sunday, March 24th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 3 rounds: 200m row 5 scap pull ups 10 band pull aparts 10 v-ups :20 arch hold Strength Bench press Heavy single Conditioning For time 50-40-30-20-10 reps of Medicine ball cleans (20/14) Box jumps (24/20)

2019 03 23

Saturday, March 23rd Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 3 rounds: 50 single unders 10 Samson lunges 10 banded good mornings 5 barbell elbow rotations 5 OHS 1 wall walk to :20 HS hold Partner WOD 4 rounds for time 60 double unders 50 front rack lunges (135/95) 40 KBS (53/35) 30 hang power cleans (135/95) 20…

2019 03 22

Saturday, March 16th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 3 rounds: 12/8 calorie ski or bike 10 DB Romanian deadlifts 2 wall walks 10 pass thrus 10 OHS Partner WOD 30 minute AMRAP Partner 1: 500m row Partner 2: AMRAP of... 12 deadlifts (155/105) 9 handstand push ups 6 DB snatches (50/35) 3 overhead squats (155/105) The…

2019 03 15

Sunday, March 10th Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 100 single unders Ankle/calf mobility Skill Double under clinic Part A Double under flight simulator 5-10-15-20-25-30-35-40-45-50- 45-40-35-30-25-20-15-10-5 RX goal is to achieve each set of double unders unbroken. Part B 2k row for time Rest 3 minutes between finishing Part A and starting Part B.

2019 03 09

Saturday, March 9th Crossfit Workout of the Day

By: Jenna Tomsko 0

For time 60 deadlifts (225/155) 60 DB snatches (50/35) Rest 2:00 60 back squats (185/125- from floor) 60 burpees Rest 2:00 60 overhead squats (135/95) 60 C2B pull ups Rest 2:00 60 sumo deadlift high pulls (95/65) 60 wall balls (20/14) Both partners work at the same time to accumulate…

2019 03 08

Sunday, March 3rd Crossfit Workout of the Day

By: Jenna Tomsko 0

Warm Up 3 rounds: 10/8 calorie ski 10 band pull aparts 5 scap push ups 10 sit ups 10 box jumps Workout ℅ Crossfit.com 3 rounds for time 15 bodyweight bench presses 20 single-arm rows, right arm (40/25) 20 single-arm rows, left arm 1k row

2019 03 02

Saturday, March 2nd Crossfit Workout of the Day

By: Jenna Tomsko 0

In teams of two... 20 rounds for time: 9 shoulder to overhead (95/65) 7 pistols 5 hang power snatches (95/65) 3 bar-facing burpees Partners will alternate rounds and perform 10 each.

2019 03 01

Upper East Side

Author: Jenna Tomsko

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