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Tuesday, October 22nd Crossfit Workout of the Day

Warm Up 3 rounds: :20 hollow hold :20 arch hold 10 plank shoulder taps 5 scap pull ups 10 ring rows Strength Weighted/strict pull up EMOM 10 minutes, choose one option: A) Weighted pull up x 1 (working to max single) B) Strict pull ups x rep scheme of choice…

2019 10 21

UES Athlete of the Month: Colin

By: EVF Performance 0

"Colin's dedication and willingness to put in the extra work has paid off not only in his barbell work, but also in his gymnastics and conditioning. He drills his weaknesses more than his strengths and has seen great progress as a result." - Coach Jenna How/when did you get involved…

2019 10 21

Monday, October 21st Crossfit Workout of the Day

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We will definitely see wall balls in one of the open workouts over the next three weeks, plus we have quite a few in today's workout. Here are some great mobility exercises to get your ankles, hip, and shoulders primed for lots of wall balls. https://www.youtube.com/watch?v=1rn-YACVoeo Warm Up 7 minutes:…

2019 10 20

Sunday, October 20th Crossfit Workout of the Day

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Warm Up 3 rounds: 8/6 calorie ski 5 inchworms w/ push up 10 straight-arm banded pulldowns 10 plank shoulder taps Strength 4 sets Bench press x 4 w/ 1-count pause on chest Conditioning 15 minute AMRAP 4 bar muscle ups 6 DB Turkish get-ups (50/35) 8 ring push ups

2019 10 19

Saturday, October 19th CrossFit Partner Workout of the Day

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15 minute AMRAP Partner 1: Calorie row Partner 2: 1 round of 5 shoulder to overhead (115/80) 10 KBS (53/35) 15 sdhp (115/80) Rest 3:00 15 minute AMRAP Partner 1: Calorie row Partner 2: 1 round of 5 hang power cleans (115/80) 10 ring dips 15 front squats (115/80) …

2019 10 18

Friday, October 18th Crossfit Workout of the Day – UES

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Warm Up 7 minutes: 7/5 calorie bike/ski 8 push ups 8 ring rows 8 hollow rocks :30 overhead KB hold Strength Strict shoulder press 5x6 @ tempo 21X1 Increase weight each set. Conditioning 4 x 4:00 AMRAP 400m run Then, max rounds in remaining time of: 10 DB front rack…

2019 10 17

Thursday, October 17th EVF 360 Workout of the Day

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40 minutes to complete: 10-9-8-7-6-5-4-3-2-1 reps of DB deadlift (50/35) DB floor press (50/35) DB squat clean (50/35) 1-2-3-4-5-6-7-8-9-10 reps of Burpee pull up* Toes to bar/hanging knee raises Box jumps (24/20) *Sub burpees + ring rows

2019 10 16

Wednesday, October 16th Crossfit Workout of the Day

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Warm Up 30 burpees Then, 6 minutes: Walking Samson stretch Walking spiderman stretch Walking lateral squats Walking lunge with PVC pass thru Workout On a 30-minute running clock: @ 0:00 Every 2:00 for 10:00 (5 sets): Snatch Sets 1, 2: 3 reps Sets 3,4: 2 reps Set 5: 1 rep…

2019 10 15

Tuesday, October 15th Crossfit Workout of the Day

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Here's a great progression for intermediate athletes working toward their first muscle up. Keep in mind, you should have 3-5 solid strict pull ups and ring dips before attempting this drill! https://www.youtube.com/watch?v=BIlworBCNj0&t=112s Warm Up 3 rounds, increasing effort 1:00 row 14 lunges 7 DB bent over rows 7 DB strict…

2019 10 14

Monday, October 14th Crossfit Workout of the Day

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Beginner or not, this 15-minute flexibility routine is a great way to improve mobility and range of motion in the squat. Try it today! https://www.youtube.com/watch?v=tuTjC6u03Lg&t=86s Warm Up 200m run 2 rounds: 10 alternating groiners 5 downward dog push ups 10 birddogs 5 kang squats 10 deadbugs Strength Back squat 5RM…

2019 10 13

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