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Workout of the day – Monday November 11th

Warm up 2 rounds:4 high box step ups6 snow angels8 T-pushups10 gorilla jump squats Clean complex & jerk Every 2:30 for 5 rounds:2 cleans + 1 jerk + 2 hang cleans + 1 jerk Conditioning Every 3 min, for 5 rounds, each for time:4 front squats 205/145 lbs (from the…

2024 11 10

Workout of the day – Sunday November 10th

By: EVF Performance 0

Warm up3 rounds:50 jumping jacks5 yoga pushups10 kip swings Bodybuildling upper body strength 4 rounds of:15 empty barbell curls10 tempo ring rows 313110 lateral DB raises Aerobic capacity 3 rounds of (24 min when including the last rest):In 2 mins:250m/200m rowMax burpees over rower in remaining time-- Rest 2 mins10…

2024 11 09

Workout of the day – Saturday November 9th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In a 30 min window:2,500m/2,000m row-- then30 rounds of "Holleyman":1 round of "Holleyman": 5 wall balls 20/14 lbs, 3 handstand pushups, 1 power clean [BB: 225/155 lbs, KBs: 2x32/24 kg]-- then, in the remaining time:AMReps row cal in remaing time. Note: split the rowing evenly…

2024 11 08

Workout of the day – Friday November 8th

By: EVF Performance 0

Warm upRow/ski/run 400mThen, snatch barbell warm up with your coach Snatch & Overhead squat Part A - 3 sets of 3 reps of the following complex, keeping the load under 70%:1 snatch deadlift to below the knee with 2 sec pause + 1 snatch high pull + 1 snatch Part…

2024 11 07

Workout of the day – Thursday November 7th

By: EVF Performance 0

Warm up3 rounds:5/leg lateral box step-ups5 inch worms with pushups5/leg cossack squats Back squat (15 min) 4x4 at 78% across Bench press (10 min) 4x6 increasing Conditioning 9 min AMRAP3 deadlifts 225/155 lbs3 lateral bar burpees6 deadlifts 225/155 lbs6 lateral bar burpees9 deadlifts 225/155 lbs9 lateral bar burpees12 deadlifts 225/155…

2024 11 06

Workout of the day – Wednesday November 6th

By: EVF Performance 0

Warm up2 rounds10 sec dead hang5 scap pulls10 downwards dog to push up10 bird dogs Gymnastics skills and strength 12 min alternating EMOM:8/6 cal ski6 burpee pull ups (scale: 6 burpees + 10 gymnastics ring rows)8 hollow body banded pvc lat pull downs8 box dips Endurance 24 min alternating EMOM…

2024 11 05

Workout of the day – Tuesday November 5th

By: EVF Performance 0

Warm up2 rounds:10 banded good mornings5/side lateral banded monster walk steps5 frog hops5/leg single leg glute bridges Deadlift 6x4 at 78% across Core conditioning 4 min AMRAP:10 toes to bars10 American KBS 24/16 kg-- rest 2 min4 min AMRAP:10 American KBS 24/16 kg10/8 cal row-- rest 2 min4 min AMRAP:10/8…

2024 11 04

Workout of the day – Monday November 4th

By: EVF Performance 0

Warm up 6 min ARMAP:50 ft. bear crawl10 alternating jumping lunges5 behind the neck barbell/PVC thrusters2 inch worms with pushups Clean complex & split jerk Every 2:30 for 5 rounds:1 clean + 1 front squat + 1 jerk + 1 hang clean + 1 front squat + 1 jerkNote: Increase…

2024 11 03

Workout of the day – Sunday November 3rd

By: EVF Performance 0

Warm up 6 min alternating EMOM:10 ring rowsRow 150 m5 inch worms with pushups Bodybuildling upper body strength 3 supersets:A1 - 8 double DB bent over rowA2 - max effort banded pullups-- rest about 90 sec before starting another supersetNote: choose a band that would allow you to complete at…

2024 11 02

Workout of the day – Saturday November 2nd

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time:80 bar/DB facing burpees60 deadlifts40 power cleans20 push jerks-- rest 2 min4 rounds for time:20 bar/DB facing burpees15 deadlifts10 power cleans5 push jerks Barbell: 145/100 lbs, DBs: 2x50/35 lbsTime cap: 30 min Olympic lifting Part APower clean from 12" blocks…

2024 11 01

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