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Warm up 3 rounds 5/side plank dumbbell pull throughs 5 groiners 5 jumping good mornings 5 empty barbell hang power cleans Strength 10 min EMOM: 4 Touch-and-go power cleans @ 70% of your 1RM Metcon J.T." For time 21-15-9 Handstand Push-up Ring Dip Push-up Scaling options: pike pushups instead of…

2021 08 14

Workout of the day – Saturday August 14th

By: EVF Performance 0

Warm up 8 min AMRAP 8 wall balls 8 hollow rocks 8 dumbbell suitcase deadlifts (4/side) 8 dumbbell shoulder to overhead (4/arm) Partner conditioning For time, split as desired between partners, except the run: 1/3 mile run (1 lap around the block) - both partners run 150 wall balls 20/14…

2021 08 13

Workout of the day – Friday August 13th

By: EVF Performance 0

Warm up 3 rounds: 10 yoga pushups 15 supermen 200m ski Shoulder press Superset A. Strict press 4x6, increasing B. Single arm half-kneeling DB press Max effort on each arm at 25% of your babell weight eg. if you 6 reps of strict reps are at 100 lbs, do max…

2021 08 12

Workout of the day – Thursday August 12th

By: EVF Performance 0

Warm up 2 rounds 10 hollow rocks 15 groiners 20 flutter kicks 25 kip swings 30 band pull aparts (light band) Gymnastics 15 min alternating EMOM 6 skin-the-cats or 12 feet elevated ring rows 15 Barbell ab rollouts 3 wall walks Aerobic capacity Every 3 min, on the minute, for…

2021 08 11

Workout of the day – Wednesday August 11th

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Warm up 3 rounds 5 bupee box jumps 7 plate ground to overhead 9 plate thrusters Back squat + single leg step down Superset A. Back squat 4x12, increasing B. Single leg lateral box step down, 3 sec negative 4x5 per leg Focus on balance and positioning - this is…

2021 08 10

Workout of the day – Tuesday August 10th

By: EVF Performance 0

Warm up 3 rounds 2 Wall Walks 8 Pause Overhead Squats 200m row Olympic lifting high hang muscle snatches 3x3 high hang power snatches 3x3 high hang squat snatches 3x3 High hang = mid-thighs Today's focus should be on getting full hip and leg extension before you start engaging shoulders…

2021 08 09

Workout of the day – Monday August 9th

By: EVF Performance 0

** New 6-week cycle starting today ** Expect to see: Monday: Pulling strength - Tuesday: Snatch - Wednesday: Back squat - Thursday: Gymnastics skills with a focus on rings and ring muscle up progressions - Friday: Shoulder pressing - Saturday: the good old partner WOD - Sunday: Clean Warm up…

2021 08 08

Workout of the day – Sunday August 8th

By: EVF Performance 0

Warm up 8 min AMRAP: 5 ring rows 4 DB Turkish situps 5 kip swings 4 burpees Pull-up Benchmark 5 rounds for max reps: 1 set of unbroken pullups --rest 1 min between each round Aerobic capacity For time: Run 1 mile 1,000m/800m ski -- rest 1 min 1,000m/800m row…

2021 08 07

Workout of the day – Saturday August 7th

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Warm up Run 400m, then 3 rounds: 5 strict knew raises 10 alternating box steps ups 5 med ball thrusters Partner conditioning For time, "you go I go" style: 10 RFT (5 per partner) 10 box facing burpees box jump overs 24/20 in 20 wall balls 20/14 lbs, 10/9 ft…

2021 08 06

Workout of the day – Friday August 6th

By: EVF Performance 0

Warm up Coach's choice Strength benchmark 10 min EMOM: 1 clean and jerk Increase weight throughout and use it as a warm up for the test. Aim to finish the EMOM at around 80% of your target weight for the day. Then take 15min to find a new 1RM clean…

2021 08 05

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