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Monday, March 11 CrossFit Workout of the Day

Warm Up 7 minutes: 10 goblet squats 10 banded side steps 10 Cossack squats 5/5 single-leg deadlifts :30 hollow hold Strength Front squat: 1RM Conditioning “Nasty Girls” 3 rounds for time: 50 squats 7 ring muscle ups 10 hang power cleans (135/95)

2019 03 10

Sunday, March 10th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 100 single unders Ankle/calf mobility Skill Double under clinic Part A Double under flight simulator 5-10-15-20-25-30-35-40-45-50- 45-40-35-30-25-20-15-10-5 RX goal is to achieve each set of double unders unbroken. Part B 2k row for time Rest 3 minutes between finishing Part A and starting Part B.

2019 03 09

Saturday, March 9th Crossfit Workout of the Day

By: EVF Performance 0

For time 60 deadlifts (225/155) 60 DB snatches (50/35) Rest 2:00 60 back squats (185/125- from floor) 60 burpees Rest 2:00 60 overhead squats (135/95) 60 C2B pull ups Rest 2:00 60 sumo deadlift high pulls (95/65) 60 wall balls (20/14) Both partners work at the same time to accumulate…

2019 03 08

Thursday, March 7 EVF 360 Workout of the Day

By: EVF Performance 0

40 minutes to complete: 500m-400m-300m-200m-100m row 50-40-30-20-10 KB swing (53/35) 25-20-15-10-5 Burpee pull up 100-80-60-40-20 Double unders (x2 singles)

2019 03 06

Wednesday, March 6 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds: 5 pass thrus 5 OHS 5 Sotts press 5 duck walks Barbell Warm Up 2 rounds: 5 snatch deadlifts 5 snatch pulls 5 muscle snatches 5 power snatches 5 snatches Strength Snatch: Heavy single Conditioning 3 rounds for time (15 minute cap): 250m row 12 hang…

2019 03 05

Tuesday, March 5 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 1k row or 750m ski 10 superman pass thrus 10 barbell presses 10 good mornings Strength Push press: 3RM Conditioning 15 minute AMRAP: 15 thrusters (95/65) 15 KBS (53/35) 12 power cleans (95/65) 12 DB front squats (50/35)

2019 03 04

Monday, March 4 Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 10 banded side steps 5 box jumps 10 KB Romanian deadlifts 10 Samson lunges 10 Cossack squats Strength Front squat Every 2:30 for 6 sets: 1 rep @ 92% of training max Conditioning 2 rounds for time: 30 box jumps (24/20) 30 pull ups 30 double…

2019 03 03

Sunday, March 3rd Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds: 10/8 calorie ski 10 band pull aparts 5 scap push ups 10 sit ups 10 box jumps Workout ℅ Crossfit.com 3 rounds for time 15 bodyweight bench presses 20 single-arm rows, right arm (40/25) 20 single-arm rows, left arm 1k row

2019 03 02

Saturday, March 2nd Crossfit Workout of the Day

By: EVF Performance 0

In teams of two... 20 rounds for time: 9 shoulder to overhead (95/65) 7 pistols 5 hang power snatches (95/65) 3 bar-facing burpees Partners will alternate rounds and perform 10 each.

2019 03 01

Thursday, Feb. 28 EVF 360 Workout of the Day

By: EVF Performance 0

18 minutes to complete 4 rounds: 12 DB deadlifts (40/25) 9 push ups 9 DB hang power cleans 9 push ups 6 DB push press 9 push ups Rest 2 minutes 18 minutes to complete 4 rounds: 12 KB snatches (53/35) 9 wall balls 9 KB goblet lunges 9 wall…

2019 02 27

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter