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Workout of the Day – Thursday October 1st

Warm up 2 Rounds 30 sec hollow hold 5 burpees 30 sec hollow hold 10 tempo squats (6 counts down) 30 sec hollow hold 10 good mornings Strength Bench press 6 x 3 Ascending to no more than 80% Conditioning 4 rounds 15 wall balls 12 KBS (35/53) 10 pullups…

2020 09 30

Workout of the Day – Wednesday September 30th

By: EVF Performance 0

Warm up 2 Rounds 10 cleans 10 front squats 10 push ups 20 sit-ups 20 bicycle crunches 15 supermans 1st round PVC 2nd round empty barbell Strength 1 hang snatch + 1 snatch x 5 @ 70-80% Conditioning For time Buy in: 150 Double unders 3 rounds 10 ground to…

2020 09 29

Workout of the Day – Tuesday September 29th

By: EVF Performance 0

Warm up 2 Rounds 8 snatches 15 Sit-ups 8 hang snatches 1 min plank 10 push press 12 V-ups 1st round PVC 2nd round empty barbell Strength Strict Pull ups 5 x 5 Scale with bands or add weight accordingly Conditioning 12 min AMRAP 10 goblet squats (53/70) 5 burpee…

2020 09 28

Workout of the Day – Monday September 28th

By: EVF Performance 0

Warm up 2 rounds 10 PVC back squats :30 Hollow Rocks 20 supermans 8 tempo push ups (5 count down) 20 sit ups 10 PVC good mornings Strength Back Squat 3 x 3 @ 75% 3x3 @ 80% Conditioning 4 Rounds 12 Ring rows 10 Shoulder to Overhead (from the…

2020 09 28

Workout of the Day – Sunday September 27th

By: EVF Performance 0

Warm up 3 rounds 40 high knees 10 bootstrappers 10 banded good mornings 10 cossack squats Skill Double unders 10-20-30-40-50-40-30-20-10 The goal is to do the full set unbroken, if you miss you must start back at the top of the set. Rest as needed between sets Conditioning "Christine" 3…

2020 09 26

Workout of the Day – Saturday September 26th

By: EVF Performance 0

Warm up 15 air squats 15 V-ups 30sec hollow hold 15 supermans 10 PVC good mornings Conditioning 25 min AMRAP 80 wall balls 70 chest to bar pull-ups 60 pistols 80 alt. KB snatches (35/53)

2020 09 25

Workout of the day – Friday September 25th

By: EVF Performance 0

Warm up 8 min 4 burpees 20sec side plank (R) 10 push ups 20sec side plank (L) 8 single arm Thruster 15 V-ups Strength 1 hang power snatch + 1 snatch 4 sets Ascend if form is good but keep it light and work on technique Conditioning 7 minute AMRAP…

2020 09 24

Workout of the day – Thursday September 24th

By: EVF Performance 0

Warm up 8 min 12 PVC deadlifts 20 sit-ups 12 good mornings w/Kettlebell 20 oblique crunches 7 tempo squats (6 counts down) 30sec hollow rock Strength Power clean 2 x 3 2 x 2 Find a heavy double for the day Conditioning 4 rounds 25 wall balls 12 box jumps…

2020 09 23

Workout of the Day – Wednesday September 23rd

By: EVF Performance 0

Warm up 8 min 8 snatches 15 Sit-ups 8 hang snatches 1 min plank 10 push press 12 V-ups Strength Split jerk (from the rack) 3 x 3 1 x 2 Ascend if form is good Conditioning 15 min AMRAP 10 Chest to bar pull-ups 20 Ground to Overhead (80/110)…

2020 09 22

Workout of the Day – Tuesday September 22nd

By: EVF Performance 0

Warm up 8 min 6 push jerk 20 sit-ups 6 hang clean 20 supermans 8 tempo thrusters (31x1) :30 hollow hold Strength Front Squat 2 x 5 2 x 4 Work up to a heavy set of 4 Conditioning 7 rounds 2 cleans (95/135) 10 HSPU 2 ring or bar…

2020 09 21

Upper East Side

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter