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Workout of the day – Thursday July 25th 2024

Warm up 2 min cardio machine of choice, then 3 rounds of: 6 alternating box step ups 6 double KB front rack squats 6 empty barbell behind the neck push presses Front Squat 6x4 at 80% Push Presses 3x4 at 70% of your 1RM clean and jerk Barbell is taken…

2024 07 24

Workout of the day – Wednesday July 24th 2024

By: EVF Performance 0

Warm up 2 rounds: 10 glute bridges 10 hollow rocks 10 alternating plank extensions 10 alternating lunges 10 ring rows Pulling strength (10 min) Option A: Weighted pullups - 5x3 Option B: Eccentric pullups - 5x3 with 3 sec descent (may jump up from box to bring chin over the…

2024 07 23

Workout of the day – Tuesday July 23rd 2024

By: EVF Performance 0

Warm up 3 rounds: 10 goblet Lunges (5/leg) 10 alternating groiners 10 deadbugs 5 inch worms with pushups Banded deadlift 5x3 at 75% of deadlift 1RM How to set up the band: https://www.youtube.com/watch?v=cmYG-tfNCfk Back Rack Lunges Every 2 min for 5 rounds: 10 alternating back rack rear lunges Note: 5…

2024 07 22

Workout of the day – Monday July 22nd 2024

By: EVF Performance 0

Warm up 3 rounds (6 min cap) 5 Inch Worms 10 spiderman steps 5 muscle cleans with empty barbell 5 front squats with empty barbell Clean & Jerk Take 10 min to work up to a single clean & jerk of ~80% -- Then, every 90 sec for 6 rounds:…

2024 07 21

Workout of the day – Sunday July 21st 2024

By: EVF Performance 0

Warm up 3-4 rounds (6 min cap): 5 pushups 10 OHS w/ Empty Bar 5 per side single DB floor presses Bench Press 5x5 at 77.5% Overhead squat 3x5 at 90% of 1RM snatch Conditioning For time : 3 rounds of: 10 handstand pushups 10 deadlifts 115/75 lbs 5 overhead…

2024 07 20

Workout of the day – Saturday July 20th 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 28 min partner AMRAP, teams of 2: 400m run, partners running together 12 burpees box jumps 24/20 in 8 deadlifts [BB: 275/195 lbs, KBs: 2x32/24 kg] 12 burpees box jumps 24/20 in 8 sandbag to shoulders AHAP 12 burpees box jumps 24/20 in Partition as…

2024 07 19

Workout of the day – Friday July 19th 2024

By: EVF Performance 0

Warm up 6 min AMRAP: 10 banded pullaparts 10 floor slides 5 inch works with pushups 5 kipping swings Snatch Take 10 min to work up to a single snatch of ~80% -- Then, every 90 sec for 6 rounds: 4 snatches at 70% Note: any style. Reps do not…

2024 07 18

Workout of the day – Thursday July 18th 2024

By: EVF Performance 0

Warm up 2 min cardio of choice 3 rounds: 5/side fire hydrants 5 bootstrap squats 5 empty BB good mornings Front Squat 5x5 at 77.5% Push Presses 3x5 at 65% of your 1RM clean and jerk Barbell is taken from the ground Conditioning 3 rounds for time: 8 double dumbbells…

2024 07 17

Workout of the day – Wednesday July 17th 2024

By: EVF Performance 0

Warm up 2-3 rounds (5 min): 6 ring rows 6 yoga pushups 6 air squats 6 per arm single arm KBS 6 per side single KB push presses Pulling strength (10 min) Option A: Weighted pullups - 5x4 Option B: Eccentric pullups - 5x4 with 3 sec descent (may jump…

2024 07 16

Workout of the day – Tuesday July 16th 2024

By: EVF Performance 0

Warm up 3 round of: 5 KB suitcase deadlifts per side 5 Row/Ski Calories 5 banded good mornings Banded deadlift 5x3 at 70% of deadlift 1RM How to set up the banded deadlift Front Rack Lunges Every 2 min for 5 rounds: 10 alternating front rack rear lunges Note: 5…

2024 07 15

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