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Workout of the day – Saturday December 14th

Community WOD (EVF360 & Crossfit) In teams of 2, for time, chipper style, one partner working at a time except for the synchro DB snatches:10 thrusters 155/110 lbs25 synchro DB snatches 50/35 lbs50 strict HSPUs100/80 cal row150 deadlifts 155/110 lbs100/80 cal row50 pullups25 synchro DB snatches 50/35 lbs10 thrusters 155/110…

2024 12 13

Workout of the day – Friday December 13th

By: EVF Performance 0

Warm up 3 rounds5/arm single KB floor presses5/arm KB Turkish situps5/arm single arm KBS Shoulder press (12 min) The below % load are based on 90% of your most recent shoulder press 1RM as a reference3 reps at 70% 1RM3 reps at 80% 1RMMAX effort reps at 90% 1RM (should…

2024 12 12

Workout of the day – Thursday December 12th

By: EVF Performance 0

Warm up 6 min AMRAP:10 PVC passthrough in squat50 ft. broad jumps5 supermen5 KB goblet hold good mornings Deadlift (12 min) The below % load are based on 90% of your most recent deadlift 1RM as a reference3 reps at 70% 1RM3 reps at 80% 1RMMAX effort reps at 90%…

2024 12 11

Workout of the day – Wednesday December 11th

By: EVF Performance 0

Warm up 6 min AMRAP10 alternating plank extensions10 alternating single arm DB power clean5 V-ups holding a PVC in hands Endurance Every 2 min for 32 min, rotating through (4 rounds):14 burpees box get overs 48/40 in2 rounds of double DB DT 50/35 lbs400m/320m ski8 Turkish get ups 24/16 kg…

2024 12 10

Workout of the day – Tuesday December 10th

By: EVF Performance 0

Warm up Row 500m/400mthen2 rounds10 Barbell good mornings10 Hawaïan squats (5 per side)5 bootstrap squats Back Squat (12 min) The below % load are based on 90% of your most recent back squat 1RM as a reference3 reps at 70% 1RM3 reps at 80% 1RMMAX effort reps at 90% 1RM…

2024 12 09

Workout of the day – Monday December 9th

By: EVF Performance 0

Warm up 2 rounds5/side thoracic extensions in squat15 Russian KBS5 Cuban presses with 2.5/5 lbs plates in each hand10 wall facing squats Behind the neck snatch grip push presses 5x4 buildingIncrease from last week Paused snatch pulls 3x4 at 90% of snatch 1RM with 1 sec pause above knee Conditioning…

2024 12 08

Workout of the day – Sunday December 8th

By: EVF Performance 0

Warm up 6 min AMRAP10 alternating groiners10 squat jumps5/leg lateral leg swings5 glute bridges Clean 5x3 at 70% of clean 1RM Tempo front squat 3x5 with 33X1 tempo at ~70% Conditioning 12 min AMRAP ladder**:2 double DB power cleans 50/35 lbs2 toes to bars2 wall balls 20/14 lbs** increase the…

2024 12 07

Workout of the day – Saturday December 7th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 30 min AMRAP - In team of 3:Partner 1: row for distancePartner 2: 4 deadlifts, 3 ground-to-overheads, 2 overhead squats, 1 wall walk [BB: 135/95 lbs, DBs: 2x50/35 lbs]Partner 3: rest Partner 2 is the time keeper, rotate once partner 2 has completed the full…

2024 12 06

Workout of the day – Friday December 6th

By: EVF Performance 0

Warm up 6 min AMRAP:5 inchworm with pushups5 hang clusters5 strict presses in split stance Shoulder press (12 min) The below % load are based on 90% of your most recent shoulder press 1RM as a reference5 reps at 65% 1RM5 reps at 75% 1RMMAX effort reps at 85% 1RM…

2024 12 05

Workout of the day – Thursday December 5th

By: EVF Performance 0

Warm up 6 min AMRAP:20 double unders4 inchworms with pushups6 alternating box step ups Deadlift (12 min) The below % load are based on 90% of your most recent deadlift 1RM as a reference5 reps at 65% 1RM5 reps at 75% 1RMMAX effort reps at 85% 1RM (should exceed 5…

2024 12 04

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