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Workout of the day – Thursday January 20th

Warm up 6 min AMRAP: 5 single arm KBS per side 5 single arm KB thrusters per side 5 kipping swings Open WOD style - EVF 2022.2 Rx 20 min AMRAP: 10 single DB overhead rear lunges 50/35 lbs 8 burpees 10 single DB overhead rear lunges 50/35 lbs 8…

2022 01 19

Workout of the day – Wednesday January 19th

By: EVF Performance 0

Warm up 30 sec dead hang -- then -- 2 rounds of: 20 A-frame toe touches 10 PVC Sotts presses -- then -- 20 Burpees Gymnastics 16 alternating EMOM, 2 min per station (2 rounds of each): Box assisted kipping - with a box set up so that your eyes…

2022 01 18

Workout of the day – Tuesday January 18th

By: EVF Performance 0

Warm up 6 min AMRAP: 2 wall walks 5 KB sumo DL high pulls 10/8 cal ski Olympic lifting - Barbell cycling 5 min EMOM: 6 TnG power snatches -- rest 1 min, the 5 min EMOM: 4 TnG squat snatches ** Start around 60%. You can change the weight…

2022 01 17

Workout of the day – Monday January 17th

By: EVF Performance 0

Warm up 2 rounds of: 400m/320m row 5 PVC Cuban presses 5 inch worms 10 deadbugs Accessory strength and skills 15 min to perform 4 rounds of: 10 hollow hold to L-sit on plate transitions, or 10 leg pikes 10 seated BB presses 10 feet elevated ring rows General physical…

2022 01 16

Workout of the day – Sunday January 16th

By: EVF Performance 0

Warm up 9 min alternating EMOM: 12 weighted good mornings 15 med ball overhead squats 18 walking lunges Midline strength 5 supersets of: 8 banded deadlifts ~60% 10 weighted V-ups (hold a 10 lbs plate or a light DB in your hands) -- rest as needed between the supersets Time…

2022 01 15

Workout of the day – Saturday January 15th

By: EVF Performance 0

Warm up Coach's choice Partner WOD 35 min partner AMRAP: 1,000m/800m row - non-rowing partner holding a handstand against the wall 50 alternating DB squat snatches 50/35 lbs 40 box jumps over 30/24 in 30 single DB OH lunges 50/35 lbs 20 strict handstand pushups 10 bar muscle-ups Scaling options:…

2022 01 14

2022 cycle 1

By: EVF Performance 0

Happy new year! Our first cycle of 2022 will be running from 1/10/2022 to 3/20/2022 (10 weeks). The first 6 weeks will be leading to the 2022 Crossfit open (more to follow on this), then a half week of deload before the start of the open (2/24). We will navigate…

2022 01 14

Workout of the day – Friday January 14th

By: EVF Performance 0

Warm up 6 min AMRAP: 6 right side KB OH walking lunges 6 left side KB OH walking lunges 12 Am KBS 12 hollow rocks Grip and overhead strength 15 min to complete 4 rounds of the following, for max load: 150m (500 ft.) DB offset carry ** 10/leg double…

2022 01 13

Workout of the day – Thursday January 13th

By: EVF Performance 0

Warm up 3 rounds: 5/side fire hydrants 5 Russian baby makers 200m row 5 empty BB hang squat cleans Open style WOD Rx 3 sets of: 3 rounds: 15 toes-to-bar 3 squat cleans 205/135 lbs -- rest about 1-1 between sets (one set is 3 rounds of the above) Log…

2022 01 12

Workout of the day – Wednesday January 12th

By: EVF Performance 0

Warm up 6 min AMRAP: 5/side thoracic extensions 10 nose to wall handstand shoulder taps 5 single arm DB overhead squats per side Gymnastics 16 alternating EMOM Max reps bent over barbell rows 45/35 lbs 6 skin the cats OR [4 strict toes to bar + 4 ring rows] 20…

2022 01 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