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Workout of the Day – Wednesday December 30th

Warm up 2 rounds 20 crunches 15 penguins 10 reverse crunches 30sec pull up bar hang 8 hang power clean (empty barbell) Strength 10min to find 1RM Clean and Jerk Conditioning For time (30 min cap) 50 double unders 30 clean and jerks 115/75 1000m row 100 double unders 20…

2020 12 29

Workout of the Day – Tuesday December 29th

By: EVF Performance 0

Warm up 2 rounds 20 mountain climbers 5 power cleans* 20 sit-ups 8 front squats (3 sec pause at bottom)* 10 squat cleans* *Empty barbell Strength Front squat 4 x 4 2 x 3 Conditioning For time 40 oh lunges 55/35 30 toes to bar 20 box jump over 24/20…

2020 12 28

Workout of the Day – Monday December 28th

By: EVF Performance 0

Warm up 2 rounds 8 push ups (3ct down) 30sec hollow hold 8 squats (3ct down) 30 sec hollow rock 4-6 strict pullups or banded strict pullups or ring rows Strength Strict press 5x3 Find a heavy 3 for the day Conditioning (22min total) 6 min AMRAP 7 hang cleans…

2020 12 27

Workout of the Day – Sunday December 27th

By: EVF Performance 0

Warm up 2 rounds 6 DB cleans 8 bulgarian split squats 10 DB strict press 8 knees to elbow 30 crunches 30 penguins Strength KB Bottom up press 5 x 10 (Each arm) Conditioning 20 min AMRAP 50 Double unders 9 thruster 95/65 12 pull ups 150m row 9 box…

2020 12 26

Workout of the Day – Saturday December 26th

By: EVF Performance 0

Warm up 7 minutes 10 squats 10 lunges 10 shoulder taps 10 scap pull ups 10 sdhp Conditioning 2 rounds 30 ohs 95/65 40 box jump over 24/20 30 hspu 40 pull ups 1km row

2020 12 25

Workout of the Day – Friday December 25th

By: EVF Performance 0

EVF will be closed today. Merry Xmas!

2020 12 24

Workout of the Day – Thursday December 24th

By: EVF Performance 0

Warm up 2 rounds 10 deadlifts 7 burpees 30 v-ups 8 push press 15 penguins 10 squats Conditioning "12 days of Xmas" Complete as the song goes: 1 snatch then 2 HSC+ 1 snatch, then 3 STOH+2 HSC+1 snatch.... RX 155/105 1 Snatch 2 hang squat clean 3 shoulder to…

2020 12 23

Workout of the Day – Wednesday December 23rd

By: EVF Performance 0

Warm up 2 Rounds 10 front squat 1min plank 8 push press 20 mountain climbers 8/8 single arm kbs 10 KB single leg deadlifts Strength/skill Pull up work 3 rounds 40/20 a) Max rep kip swings b) max rep kipping pullups c) max rep c2b Scale: a) Max reps ring…

2020 12 22

Workout of the Day – Tuesday December 22nd

By: EVF Performance 0

Warm up 2 rounds 8 Strict press 40 sec side plank (each side) 8 push press 20 KB russian twists 30 sec hollow rocks 10 KBS Strength Back Squat 5 x 3 Conditioning 4 rounds 15 STOH 95/65 10 T2B 15 burpees

2020 12 21

Workout of the Day – Monday December 21st

By: EVF Performance 0

Warm up 6 minutes 8 push ups 20 single leg V-ups 8 hang cleans 20 crunches 10 jump lunges 15 Hanging leg raises Strength 1 Clean + 1 Hang clean x 5 Conditioning 15 minute AMRAP 2-4-6-8-10-12-14-16……. Hang power clean 125/85 Box jump Push ups

2020 12 20

Upper East Side

Author: EVF Performance

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New To EVF

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter