EVF Performance | EVF Performance

Workout of the day – Monday May 29th 2023

Warm up 3 rounds: 50 jumping jacks 5 yoga pushups 10 kip swings Murph For time: Run 1 mile 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mile In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout…

2023 05 28

Workout of the day – Sunday May 28th 2023

By: EVF Performance 0

Warm up 2 rounds or 7 min 10 spiderman lunges 5 supermen 10 broad jumps landing in bottom of squat 5/side KB windmills Front Squat Waves 3 at 80%, 2 at 85%, 1 at 90%, 3 at 85%, 2 at 90%, 1 at 95% Conditioning Tabata row for calories --…

2023 05 27

Workout of the day – Saturday May 27th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Teams of 2, for time, on partner working at a time: Buy-in: 5,000m/4,000m row Then, 10 rounds of: 8 single DB overhead squats 50/35 lbs 4 burpee box jumps 24/20 in 2 wall walks Note: Each partner performs a full round before switching Time cap:…

2023 05 26

Workout of the day – Friday May 26th 2023

By: EVF Performance 0

Warm up Row 400m/300m then, 2 rounds of: 5 inch worms 20 sec handstand hold 5 no pushup burpees Push - Pull Bench: 4x2 at 90-92.5%, then one set of max reps at 82.5% (goal = 5-6 reps) Pullups: Find max weight for a single weighted pullup Conditioning 16 min…

2023 05 25

Workout of the day – Thursday May 25th 2023

By: EVF Performance 0

Warm up 6 min AMRAP: 10 alternating single KB overhead lunge steps 10 groiners 10 BB push presses (empty BB) Clean + Split Jerk E2MOM for 14 min: 2 cleans + 2 split jerks 75%, 80%x5, 65% Note: follow the percentage for the 7 sets, these are 5% heavier than…

2023 05 24

Workout of the day – Wednesday May 24th 2023

By: EVF Performance 0

Warm up 3 rounds or 6 min 4 snow angels 4 per side thoracic cage extensions 4 per leg single leg KB RDL 4 burpee kettlebell swings Endurance On on continuous running clock: -- From 0:00 to 13:00, perform for time: 40 Ab-mat situps 30 American KBS 24/16 kg 20…

2023 05 23

Workout of the day – Tuesday May 23rd 2023

By: EVF Performance 0

Warm up 3 rounds or 6 min 50 ft. bear crawl 50 ft. per leg, single leg broad jumps 8/side single arm KBS Deadlift 4x6 at 65% Conditioning 9 min AMRAP: 9 toes-to-bars 6 deadlifts 115/80 lbs 3 snatches 115/80 lbs Goal: 7+ rounds EVF360 Part A Every 2 min…

2023 05 22

Workout of the day – Monday May 22nd 2023

By: EVF Performance 0

Warm up 3 rounds or 6 min 5 inch worms with pushup 10 alternating plank extensions 10 A-frame toe touches 5 barbell push presses Push press 10 min EMOM: 1 Push press at 85% Conditioning Every 4 min for 4 rounds, each for time: 500m/400m row (2min cap) 15 box…

2023 05 21

Workout of the day – Sunday May 21st 2023

By: EVF Performance 0

Warm up 3 rounds or 7 min: 10 alternating bird dogs 10 glute bridges 10 alternating cossack squats 5 BB kang squats Front squat waves 4 at 77.5%, 3 at 82.5%, 2 at 87.5%, 4 at 82.5%, 3 at 87.5%, 2 at 90% Conditioning 4 rounds for time: 400m run…

2023 05 20

Workout of the day – Saturday May 20th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time, "you-go-I-go" stype every round: 10 rounds of "Cindy" 2 rounds of "DT" (DB or BB) 8 rounds of "Cindy" 2 rounds of "DT" (DB or BB) 6 rounds of "Cindy" 2 rounds of…

2023 05 19

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