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Warm up 3 roundsCuban presses with 5# weight plates in each handWall facing squats (toes as close to the wall as possible, hands overhead)50 ft. bottom up single KB carries per arm Overhead pressing Part A - Shoulder press8-10-12, adjusting load between these 3 sets to allow for a challenging…

2025 03 30

Workout of the day – Sunday March 30th

By: EVF Performance 0

Warm up 3 rounds:10/leg single leg glute bridges10 V-ups10 Russian KBS Tempo Deadlifts 5x5 with 3131 (3 sec up/down, 1 sec at the top/bottom)Start at around 60% and build to a challenging set. Conditioning Alternating EMOM, 15 min:15 wall balls 20/14 lbs, 10/9 ft.12 box jumps over 24/20 in12 deadlifts…

2025 03 29

Workout of the day – Saturday March 29th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 3 x 8 min AMRAP, rest 2 min between cycles, continue where you left off:Partner 1, time keeper: 18/15 cal rowPartner 2: ladder of:1-2-3-4… XXX** [BB: 135/95 lbs, DBs: 2x50/35 lbs]2-4-6-8… Bar facing burpees Switch every time the rowing partner reaches the 20/16 cal, and…

2025 03 28

Workout of the day – Friday March 28th

By: EVF Performance 0

Warm up 3 rounds:10 alternating bird dogs10 hollow rocks10 alternating cossack squats5 BB kang squats Back Squat 3x8, build up to a challenging set of 8Do not include your warm-up sets. All 3 working sets shoudl be challenging, the last one nearly to failure. Lunges 2x8 per legStart your first…

2025 03 27

Workout of the day – Thursday March 27th

By: EVF Performance 0

Warm up 2 rounds10 PVC passthroughs10 PVC sotts presses5/side KB windmills10 jumping PVC overhead squats Touch-n-Go Snatches In 10 min, work up to a challenging set of 6 touch-and-go (TnG) snatches Snatch High Pulls 3x5 at 80% of your most recent 1RM snatch(alternatively, use 40% of your 1RM deadlift) Conditioning…

2025 03 26

Workout of the day – Wednesday March 26th

By: EVF Performance 0

Warm up 5 min AMRAP:6 spiderman lunges10 jump squats6 pull-ups or ring rows Endurance Every 4 min for 8 rounds, each round for time:200m run10 alternating DB snatches 50/35 lbs10 burpees10 alternating single DB clean and jerks 50/35 lbs -- rest the remainder of each interval UES strength Warm Up…

2025 03 25

Workout of the day – Tuesday March 25th

By: EVF Performance 0

Warm up 6 min AMRAP:8 alternating high box step ups 30/24 in10 empty BB front rack lunge steps12 empty BB push jerks Front Squat Take 20 min to establish a 10RM front squat Partner conditioning In teams of 2, 4 rounds for time:30 power cleans 155/105 lbs (split as desired)20…

2025 03 24

Workout of the day – Monday March 24th

By: EVF Performance 0

Warm up 2 rounds:5 yoga pushups20 alternating plank shoulder taps10 PVC sotts presses10 jump squats Overhead pressing Part A - Shoulder press3x10, build up to a challenging set of 10 Part B - Push press3x8, build up to a challenging set of 8 Skills & Conditioning 16 alternating EMOM, 2…

2025 03 23

Workout of the day – Sunday March 23rd

By: EVF Performance 0

Warm up 6 min AMRAP:8 KB deadlifts8 KB taters8 alternating lunges Back Squat 4x8, increasing to a challenging set of 8 Conditioning Every 4 min, for 4 rounds, each for time of:300m/250m row20 American KBS 24/16 kg10 burpees box jumps over 24/20 in-- rest the remainder of the 4min interval…

2025 03 22

Workout of the day – Saturday March 22nd

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 35 min partner AMRAP:1,000m/800m row - non-rowing partner holding a handstand against the wall50 alternating DB squat snatches 50/35 lbs40 box jumps over 30/24 in30 single DB OH lunges 50/35 lbs20 strict handstand pushups10 bar muscle-ups Scaling options: lighter dumbbell to achieve full squat on…

2025 03 21

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter