EVF Performance CrossFit

Sunday, January 26th Crossfit Workout of the Day – Cycle 1, Day 18

Warm Up 2 rounds: 10 calorie ski 10 barbell bent over rows 5 inchworms to push up 10 band pull aparts 10 PVC overhead squats Strength Bench press 1RM Conditioning “Jumping Nancy” 5 rounds for time 30 double unders 15 overhead squats (95/65)

2020 01 25

Saturday, January 25th Crossfit Workout of the Day – Cycle 1, Day 17

By: Jenna Tomsko 0

In teams of two: On a 32-minute clock, both for time… In 16:00 - 40 snatches (155/105) 100 single-arm DB overhead lunges (50/35) 20 ring muscle ups or 40 ring dips At 16:00 - 20 ring muscle ups or 40 ring dips 100 single-arm DB overhead lunges 40 snatches

2020 01 24

Friday, January 24th Crossfit Workout of the Day – Cycle 1, Day 16

By: Jenna Tomsko 0

Warm Up 3 rounds: 10 glute bridges 10 birddogs 10 good mornings 5 broad jumps Strength 6 rounds: 4 deadlifts @ 80% of max :30 max reps toes to bar Rest 1:00 between rounds Conditioning 15 minute AMRAP 3-6-9-12... Thruster (95/65) Box jump (24/20) Push up

2020 01 23

Thursday, January 23rd EVF 360 Workout of the Day

By: Jenna Tomsko 0

40 minutes to complete: 15 rounds of 5 DB thrusters (50/35) 3 double DB clean & jerks (50/35) 1 devil press (50/35) Rest 2:00 15 rounds of 5 KBS (70/53) 3 burpee pull ups 1 wall walk (or 5 push ups)

2020 01 22

Wednesday, January 22nd Crossfit Workout of the Day – Cycle 1, Day 15

By: Jenna Tomsko 0

Warm Up 7 minutes: 50 single unders 5 bootstrappers 5 box jumps 10 goblet squats 5 barbell hang muscle cleans 5 barbell push presses Strength 2-position clean & push jerk (hang, floor) 75% x 2 sets 80% x 2 sets 85% x 1 set Conditioning For time 150 double unders…

2020 01 21

Tuesday, January 21st Crossfit Workout of the Day – Cycle 1, Day 14

By: Jenna Tomsko 0

Warm Up 2 rounds: 10 snatch grip RDLs 5 pass thrus 5 OHS 10 banded good mornings 5 behind neck snatch grip presses Strength Every 2:00 for 8 sets: Snatch pull + power snatch Sets 1-3: 65% Sets 4-6: 70% Sets 7-8: 75%+ Conditioning 3 rounds for time 21 deadlifts…

2020 01 20

Monday, January 20th Crossfit Workout of the Day – Cycle 1, Day 13

By: Jenna Tomsko 0

Warm Up 7 minutes: 10 banded side steps 10 deadbugs 10 walking lunges 10 kang squats Strength Back squat 70%x5 75%x3 80%x3 85%x2 90%x1+ Conditioning 8 minute AMRAP 16 KB snatches (53/35) 8 strict handstand push ups

2020 01 19

Sunday, January 19th Crossfit Workout of the Day – Cycle 1, Day 12

By: Jenna Tomsko 0

Warm Up 2 rounds: 12/10 calorie row 5 scap pull ups 10 half-kneeling banded face pulls 10 ring rows 5 inchworms w/ push up Strength Bench press 90%, 5x2 Conditioning “Helen-ish” 3 rounds for time 500m row 21 KBS (70/53) 12 toes to bar

2020 01 18

Saturday, January 18th Crossfit Workout of the Day – Cycle 1, Day 11

By: Jenna Tomsko 0

In teams of two, for time: 5 rounds of Partner 1 - 1 round of DT (155/105) Partner 2 - 20 wall balls (30/20) Switch roles after both partners have completed the task. After each partner has completed 5 rounds of DT + wall balls, then: 40 DB step overs…

2020 01 17

Friday, January 17th Crossfit Workout of the Day – Cycle 1, Day 10

By: Jenna Tomsko 0

Warm Up 6 minutes: 10 banded glute bridges 5 scap pull ups 10 birddogs 10 ring rows 10 dead bugs :15 chin over bar hold Strength/Gymnastics 6 rounds: 5 deadlifts @ 75% of max :30 max reps strict chin over bar or C2B pull ups Rest 1:00 between rounds Conditioning…

2020 01 16

Upper East Side

Author: Jenna Tomsko

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