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Workout of the day – Thursday November 21st

Warm up 3 rounds:10 A-Frame toe touches10/leg Cossack squats10/arm KB push presses Back squat (15 min) 4x2 at 87% across Bench press (10 min) 3x10 increasing Conditioning For time, 21-15-9:Front squats 135/95 lbsCal row Time cap: 10 min EVF360 Part A4 rounds for quality and load:50 ft per side single…

2024 11 20

Workout of the day – Wednesday November 20th

By: EVF Performance 0

Warm up 2 rounds:15 band pull aparts20 alternating jumping lunges15 hollow rocks5 snow angels Gymnastics skills and strength 12 min alternating EMOM (4 rounds):5 hip to low bar transitions10 pushups kick through to dip (DO NOT perform on DB)45 sec of hollow to superman transition Note: use 2 boxes or…

2024 11 19

Workout of the day – Tuesday November 19th

By: EVF Performance 0

Warm up 6 min AMRAP:10 jumping squats5/side single dumbbell deadlift50 ft. burpee broad jumps10 supermen Deadlift 6x2 at 87% across Core conditioning 8 min AMRAP200m run6 left arm single dumbbell hang clean and jerks 50/35 lbs6 right arm single dumbbell hang clean and jerks 50/35 lbs12 deadlifts 135/95 lbs-- Rest…

2024 11 18

Workout of the day – Monday November 18th

By: EVF Performance 0

Warm up 2 rounds:5 PVC Cuban presses5/side single KB front rack lunges5 squat thrusts15 sec handstand hold / 2 wall walks Clean complex & split jerk Part A - Every 2min for 4 rounds:1 power clean + 1 squat clean + 1 jerk + 1 hang power clean + 1…

2024 11 17

Workout of the day – Sunday November 17th

By: EVF Performance 0

Warm up 4 rounds:30 sec bar hang30 double unders10 scap pull-ups10 plank transitions Bodybuildling upper body strength 3 rounds of:10 weighted hanging knee raises10 weighted ring rows10 double DB overhead triceps extensions Aerobic capacity 4 x 4 min AMRAP, resting 2 min between AMRAPs:Run 200m7 push presses 135/95 lbs7 burpees7…

2024 11 16

Workout of the day – Saturday November 16th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Complete, for time, split anyhow and in any order, one partner working at a time:150 box jumps 24/20 in150 hang cleans [BB: 135/95 lbs, DBs: 2x50/35 lbs]150/120 cal row/ski OR 180/140 cal assault bike (one machine for the whole workout)150 pullups150 double unders Time cap:…

2024 11 15

Workout of the day – Friday November 15th

By: EVF Performance 0

Warm up 6 min AMRAP:10 banded pullaparts10 floor slides5 inch works with pushups5 kipping swings Snatch & Overhead squat Part A - 3 sets of 3 reps of the following complex, keeping the load under 70%:1 snatch deadlift to below the knee + 1 squat snatch + 1 snatch balance…

2024 11 14

Workout of the day – Thursday November 14th

By: EVF Performance 0

Warm up 2 min cardio of choice3 rounds:5/side fire hydrants5 bootstrap squats5 empty BB good mornings Back squat (15 min) 4x3 at 83% across Bench press (10 min) 3x8 increasing Conditioning 4 rounds for time:40 double unders10 American KBS 24/16 kg10 KB goblet squats 24/16 kg Time cap: 10 min…

2024 11 13

Workout of the day – Wednesday November 13th

By: EVF Performance 0

Warm up 2 rounds:30 sec hollow rocks30 sec superman hold5 scap pullups5 yoga push ups Gymnastics skills and strength 12 min alternating EMOM:10 box assisted hips to bar10 hollow hold to L-sit on plates10 gymnastics ring rows8/6 cal ski Note: secure the barbells with bands, and perform the OTHER direction…

2024 11 12

Workout of the day – Tuesday November 12th

By: EVF Performance 0

Warm up 3 rounds:10 high box steps up5 inch worms with pushups5 fire hydrants per side10 cal machine (row/ski/bike) Deadlift 6x3 at 83% across Core conditioning 3 rounds for time:400m run100 ft. single DB farmers carry, right arm 50/35 lbs10 lateral box jumps overs 24/20 in100 ft. single DB farmers…

2024 11 11

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