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Workout of the day – Thursday January 27th

Warm up 6 min AMRAP: 20 butt kicks 10 kipping swings 5 yoga pushups 5 empty BB overhead squats Open style WOD - 18.3 EVF 2022.3 - Open 18.3 Rx 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lbs 100 double-unders 12 ring muscle-ups 100 double-unders 20…

2022 01 26

Workout of the day – Wednesday January 26th

By: EVF Performance 0

Warm up 6 min alternating EMOM: 10 KB taters 10 burpees Gymnastics 3 min per station: Low ring muscle up transition with feet on ground or box / Ring muscle up practice 3 sets of 20 straight arm PVC banded pull downs (to be performed within the 3 min) Low…

2022 01 25

Workout of the day – Tuesday January 25th

By: EVF Performance 0

Warm up 6 min AMRAP: 6 alternating single DB devil cleans 10 jumping squats 14 band pull aparts Olympic lifting - Barbell cycling 5 min EMOM: 5 TnG power cleans & push jerks + 3 burpees over the bar -- rest 2 min 5 min EMOM: 3 TnG power cleans…

2022 01 24

Workout of the day – Monday January 24th

By: EVF Performance 0

Warm up 3 rounds: 5 inch worms with push up 20 plank shoulder taps 50 ft. broad jumps Accessory strength and skills 3 rounds for load: 10 barbell shoulder presses 20 KB seesaws (10 per side) 20 single DB front rack lunges (10 steps with DB on the right, 10…

2022 01 23

Workout of the day – Sunday January 23rd

By: EVF Performance 0

Warm up 6 min AMRAP: 8 KB deadlifts 8 KB taters 8 alternating lunges Midline strength 18 min to complete 4 supersets: 8 Jefferson Deadlifts per side 8 Dumbbell pull overs -- rest as needed between supersets Conditioning 5 x 3 min AMRAP: 3 power snatches 95/65 lbs 6 handstand…

2022 01 22

Workout of the day – Saturday January 22nd

By: EVF Performance 0

Partner WOD 30 min AMRAP - In team of 3: Partner 1: row for distance Partner 2: 5 deadlifts 135/95 lbs, 4 ground-to-overheads 135/95 lbs, 3 overhead squats 135/95 lbs, 2 wall walks Partner 3: rest Partner 2 is the time keeper, rotate once partner 2 has completed the full…

2022 01 21

Workout of the day – Friday January 21st

By: EVF Performance 0

Warm up 3 rounds: 10 DB goblet squats 10 DB hang clean and jerks (5/side) 10 single DB overhead squats (5/side) Time cap: 7 min Grip and overhead strength 14 min to complete 3 rounds of: 20 supinated barbell wrists curls (https://youtu.be/Jc_W7_tc3iE?t=25) 10 strict pullups / weighted pullups 5/arm KB…

2022 01 20

Workout of the day – Thursday January 20th

By: EVF Performance 0

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

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

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New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter