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Workout of the day – Sunday February 20th

Warm up 6 min AMRAP: 10 lunges 10 KB taters 10 KB thrusters Midline strength 5 supersets: A1 - 8 Barbell hip thrusts, with 1 sec pause at the top Build up to a heavy set A2 - 20 leg pike over object -- rest as needed between supersets Time…

2022 02 19

Workout of the day – Saturday February 19th

By: EVF Performance 0

Partner WOD Teams of 2, one partner working at a time: 120/100 cal row 110 wall-balls 20/14 lbs 100 hang power cleans 95/65 lbs 90 handstand pushups 80/64 cal row 70 wall-balls 20/14 lbs 60 hang power cleans 95/65 lbs 50 handstand pushups 40/32 cal row 30 wall-balls 20/14 lbs…

2022 02 18

Workout of the day – Friday February 18th

By: EVF Performance 0

Warm up 2 rounds 5 KB windmills per side 10 single arm KBS per side 10 single KB front squats Grip and overhead strength A - 3x100 ft. double KB front rack walking lunges build weight while maintaining proper front rack position B - 2 x 150 ft. double KB…

2022 02 17

Workout of the day – Thursday February 17th

By: EVF Performance 0

Warm up 2 rounds: 5 yoga pushups 10 empty BB hang clusters 15 groiners Open style WOD - open 13.2 and 21.4 On a continuous running clock, from 0 to 10 min: Complete as many rounds and reps as possible in 10 minutes of: 5 shoulder to overheads 115/75 lbs…

2022 02 16

Workout of the day – Wednesday February 16th

By: EVF Performance 0

Warm up 9 min alternating EMOM: 10/8 cal ski 20 barbell floor wipers 20 sec handstand hold Gymnastics 12 min alternating EMOM: 10-20 handstand pushups / handstand push up progressions 4-6 bar muscle ups or 6-10 chest to bar 20 sec hanging L-sit Active recovery Every 2:30 for 8 rounds:…

2022 02 15

Workout of the day – Tuesday February 15th

By: EVF Performance 0

Warm up 2 rounds . 20 band pull aparts 10/arm KB overhead squats 10 hollow rocks 10 supermen Olympic lifting - Barbell cycling 6 min alternating EMOM 6 squat snatches at 60% 8 Chest-to-bar pullups Straight into 6 min alternating EMOM: 4 squat snatches at 80% 8 chest to bar…

2022 02 14

Workout of the day – Monday February 14th

By: EVF Performance 0

Warm up 6 min alternating EMOM: 12 plate ground to overhead 10 plate overhead squats Strength 4 supersets: 16 alternating front rack box step ups 10 box jumps all the way over 24/20 in -- rest as needed between rounds Time cap: 20 min General physical preparedness 7 min AMRAP:…

2022 02 13

Workout of the day – Sunday February 13th

By: EVF Performance 0

Warm up 2 rounds: 10 hollow rocks 15 burpees 20 glute bridges Midline strength 4 rounds, for weight: 8 single KB suitcase deadlifts per side 10 per side staggered stand barbell good mornings 6 per side tempo dragonflies, with one knee bent - ~3 seconds down Time cap: 18 min…

2022 02 12

Workout of the day – Saturday February 12th

By: EVF Performance 0

Partner WOD Team of 2, 10 rounds for time (5 per partner), "you-go-I-go" style: 200m run 12 Toes-to-bar 1 round of Macho-man 135/95 lbs Macho-man complex: 3 power cleans + 3 front squats + 3 jerks Time cap: 34 min EVF360 Team of 2, 10 rounds for time (5 per…

2022 02 11

Workout of the day – Friday February 11th

By: EVF Performance 0

Warm up 1 min of couch stretch per leg then: 2 rounds of: 4 single arm devil presses 4 PVC sotts presses 4 single arm DB hang clean and jerks Grip and overhead strength 4 rounds to build up to a heavy set: 2 Turkish getups per side 40 ft.…

2022 02 10

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

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New To EVF

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter