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Warm up2 rounds20 PVC thrusters30 sec Hollow Hold10 push ups50 single unders MetconIn Teams of 2 2 rounds for time30 HSPU *60 Plate Sit ups (45/25) **200 double unders *30 GTOH 95/65 **200 double unders *15 Burpees ** *Partners split any way** Synchro Partners can occupy the same box if…

2021 05 07

Workout of the Day – Friday May 7th

By: EVF Performance 0

Warm up2 rounds30sec pull up bar hang10 PVC dislocates10 PVC Sotts press10 PVC Snatch balance10 PVC v-ups1 min HS hold StrengthHang squat snatch5x2 Ascend to 80% Then, 5min EMOM: 1 hang squat snatch @ 80% Metcon15 min AMRAP7 burpees7 thrusters 115/757 chest to bar pull ups7 Snatches 115/757 toes to…

2021 05 06

Workout of the Day – Thursday May 6th

By: EVF Performance 0

Warm upCoach’s choice StrengthDeadlift4x5Try to match last weeks last set Metcon21-15-9Hang clean 135/95HSPUAfter each round run 400m EVF360 A) For time (45min cap)200 Double unders60 Goblet squats60 sit ups60 box jumps60 DB thruster60 push ups**** Every 3 min: 4 burpees OutdoorA) For time (45min cap)600m run60 Goblet squats60 sit ups60…

2021 05 05

Workout of the Day – Wednesday May 5th

By: EVF Performance 0

Warm up2 rounds10 PVC front squat20sec hollow hold10 PVC dislocates20 jumping lunges40sec plank Strength2 clean pull + 1 hang power clean + 1 clean x 5 Metcon10 RFT4 Ground to OH 155/10512 wall balls 20/14 EVF360 A) 3 rounds10 DB Power clean10 DB front squat15 DB push press15 DB RDL20…

2021 05 04

Workout of the Day – Tuesday May 4th

By: EVF Performance 0

Warm up2 rounds10 goblet squats10 goblet good mornings10 push ups20 hollow rocks50 single unders StrengthPause Back squat5x5At 75% of 1RM, 3 sec pause in bottom. Metcon4 rounds250m row40 Double unders10 SA DB squat snatch (50/35) EVF360 A) 3 rounds16 DB clean and jerk15 v-ups16 DB front squats15 v-ups16 DB push…

2021 05 03

Workout of the Day – Monday May 3rd

By: EVF Performance 0

Warm up7 minutes:30 handstand hold10 PVC Passthus8 push ups10 situps10 squat jumps10 scap pullups StrengthSplit Jerk3x23x1Ascend to a single at 90% of 1RM MetconFor Time10 OHS 135/9510 box jumps 24/2010 DB thrusters 50/3510 power cleans 135/9510 Toes to bar10 burpee pull ups10 toes to bar10 power cleans 135/9510 DB thrusters…

2021 05 02

Workout of the Day – Sunday May 2nd

By: EVF Performance 0

Warm up2 rounds30sec plank5 burpees15 situps10 squats8 DB strict press10 push ups StrengthBench press5x4End at same weight as last week Conditioning10 min EMOMAt 80% of your 1rm Jerk 3 deadlifts + 1 clean + 1 hang clean + 1 jerk EVF360 A) 4 rounds, 45/15DB hang cleanDB floor pressDB plank…

2021 05 01

Workout of the Day – Saturday May 1st

By: EVF Performance 0

Warm up2 rounds20 PVC thrusters30 sec Hollow Hold10 push ups50 single unders Metcon2 rounds (35min cap)120 Double unders (split any way)50 hand release push ups200m run together40 hang clean 125/85200m run together30 thrusters 125/85120 Double unders40 pull ups Split reps any way.**Partners can occupy the same box if they are…

2021 04 30

Workout of the Day – Friday April 30th

By: EVF Performance 0

Warm up2 rounds30sec hollow hold10 PVC Pass thrus10 PVC Sotts press10 PVC Snatch balance8 burpees7 push ups Strength1 power snatch + 1 hang power santch + 1 snatch x 4 Metcon21-15-12-9deadlift 185/125Box Jumps EVF360 A) 3 rounds15 situps30 mountain climbers40 goblet squats12 DB lateral flies B) 4min EMOM + 1…

2021 04 29

Workout of the Day – Thursday April 29th

By: EVF Performance 0

Warm up2 rounds10 KB good mornings10 KB kang squats10 glute bridges10 plank shoulder taps10 burpees StrengthDeadlift5x4Try to match last weeks last set Conditioning3 rounds10 Strict HSPU10 DB Hang power cleans 50/3550 double unders EVF360 IndoorA) 21-15-9DB thrustersWeighted situps Rest 2min 9-15-21DB clean and jerksToes to bar/toes to rig Rest 2…

2021 04 28

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