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Warm up4 Rounds10 Front Squats5 Lateral Bar Burpees10 Push Press StrengthPush jerks - Add ~2.5% of your 1RM to the weight from last week2x5 @ 67.5%2x5 @ 72.5%1x5 @ 77.5%1x5 @ 67.5% MetconFor time:25-20-15-10 Thrusters 95/65 lbs20-15-10-5 Chest-to-bar pullups12-9-6-3 burpees Time Cap: 18 min EVF360A) 5 rounds:1min plank hold10 handstand…

2021 06 17

Workout of the day – Thursday June 17th

By: EVF Performance 0

Warm up4 Rounds5 Inch Worms10 spiderman steps5 muscle cleans with empty barbell5 front squats with empty barbell Strength5 sets, increasing throughout to find a challenging weight of the following complex:1 power clean + 1 hang squat clean + 3 front squatsThis is one more rep of front squat from last…

2021 06 16

Workout of the day – Wednesday June 16th

By: EVF Performance 0

Warm upAMRAP 6:001 wall walk10 kip swings10 Shoulder Taps20 Double Unders GymnasticsAlternating EMOM, 12 min (4 rounds)1: 60 double unders or 100 single unders (practice DUs if you are close to getting them)2: Max effort strict (banded) pullups3: 30 seconds handstand / wall walk hold Metcon3 rounds for time:8 double…

2021 06 15

Workout of the day – Tuesday June 15th

By: EVF Performance 0

Warm up20-15-10KB DeadliftsRow/Ski Calories StrengthBanded Deadlift at 60% of your 1RMEvery 75s, for 10 rounds, 3 banded deadlifts Metcon18 min AMRAP30 double unders15/12 cal row10 alternating barbell front rack reverse lunges 135/95 lbs EVF360 A) 10 min AMRAP3 dumbbell manmakers6 pushups9 air squats B) For time:Row 500/400m40 alternating DB snatches30…

2021 06 14

Workout of the Day – Monday June 14th

By: EVF Performance 0

Warm up4 Rounds5 Pull Ups10 OHS w/ Empty Bar5 Tall Box Jumps StrengthPause overhead squat5x8 with 3 seconds pause at the bottomTry to build up to the same weight as your heaviest set of 10 from last week MetconFor time :3 rounds of:10 Handstand Push-ups10 deadlifts 115/75 lbs5 overhead squats…

2021 06 13

Workout of the day – Sunday June 13th

By: EVF Performance 0

Warm up4 rounds:30 sec bar hang30 double unders10 scap pull-ups10 plank transitions StrengthWeighted pull-ups, 5x5 increasingThe goal is to find a very difficult variation of pull-up for a set of 5. If no pull up yet, use a light band, or put your feet on a box for ring rows…

2021 06 12

Workout of the day – Saturday June 12th

By: EVF Performance 0

Warm upCoach’s choice Metcon30min AMRAP:400m run, partners running together12 burpees box jump overs 24/20 in80 double unders12 burpees box jump overs 24/20 in40 single Arm Dumbbell thrusters 50/35 lbs12 burpees box jump overs 24/20 in Partition as desired between partners, except the run EVF360 2x15 min AMRAP, rest 2 min…

2021 06 11

Workout of the day – Friday June 11th

By: EVF Performance 0

Warm up3 rounds:10 Spiderman steps5 inch worms10 empty barbell or PVC hang power clean and jerks5 Cuban presses with 2.5 or 5# plates in each hand20 sec handstand / wall walk hold StrengthPush jerks2x5 @ 65%2x5 @ 70%1x5 @ 75%1x5 @ 65% MetconFor time:10 burpees15 clean & jerks 95/65 lbs10…

2021 06 10

Workout of the day – Thursday June 10th

By: EVF Performance 0

Warm up2 rounds:10 dumbbell goblet squats10 cal row or ski10 single arm dumbbell clean and jerks (5/arm)10 cal row or ski10 single dumbbell Box step ups Strength5 sets, increasing throughout to find a challenging weight of the following complex:1 power clean + 1 hang squat clean + 2 front squats…

2021 06 09

Workout of the day – Wednesday June 9th

By: EVF Performance 0

Warm up3 rounds:10 bird dogs10 supermen10 groiners10 Hollow rocks StrengthDeficit Deadlift on 45# plates (4 inches)5x8 @60% of 1RM of conventional deadlift Metcon4 rounds for time:400 Meter Run10 push presses 125/85 lbs Time cap: 18min EVF360 A) 3 rounds:8 double Kettlebell floor presses10 double Kettlebell sumo deadlifts12 Plank transitions14 lunge…

2021 06 08

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