EVF Performance | EVF Performance

Friday, Feb. 1 CrossFit Workout of the Day

Warm Up 2 rounds: 10 glute bridges 10 donkey kicks 10 birddogs 10 banded good mornings Strength Deadlift 75%, 5x5 Conditioning 5 x 2:00 AMRAP 50 double unders Max reps thrusters (135/95) Rest 1:00 between AMRAPs

2019 01 31

Thursday, Jan. 31 EVF 360 Workout of the Day

By: EVF Performance 0

40 minutes to complete: 4 rounds of 12 push ups 6 manmakers (40/25) Rest 1:00 5 rounds of 12 single-arm DB overhead lunges (50/35 - 6/arm) 6 single-arm DB hang clean & press (50/35 - 3/arm) Rest 1:00 6 rounds of 12 wall balls (20/14) 6 box jumps (30/24)

2019 01 30

Wednesday, Jan. 30 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up Thoracic roll - 2 minute Box shoulder stretch - 1 minute Banded front rack stretch - 45 seconds/side Gymnastics 3 sets for quality: Strict push up/handstand push up variation x 6-8 reps Strict pull up variation x 6-8 reps Strength Power clean + clean 4 x (1+1) Conditioning…

2019 01 29

Tuesday, Jan. 29 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 6 minutes: 10/8 calorie row 10 walking lunges 5 box jumps 10 squats 5 barbell shoulder press Strength Push press 1x5 3x6 The first set should be done 5# heavier than week 1’s heavy weight. You will use 90% of today’s heavy five for your 3x6. Conditioning 2…

2019 01 28

Monday, Jan. 28 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 10 banded side steps 10 Cossack squats 10 lateral step ups (5/leg) 10 good mornings Strength Front squat Every 3:00 for 5 sets: 4 reps @ 75% of training max Conditioning For time 21-15-9 reps of: Power snatch (95/65) Box jump (24/20) KBS (53/35)

2019 01 27

Sunday, January 27th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 1 round: 500m row 5 scap pull ups 10 ring rows 5 DB press 10 air squats 5 strict toes to bar Strength 3 sets: 7 dumbbell bench press 5 strict L-pull ups Increase weight each set on the bench press. Conditioning For time 15-12-9 reps of Thrusters…

2019 01 26

Saturday, Jan. 26 CrossFit Workout of the Day

By: EVF Performance 0

In teams of two, for time: 30 DB step overs (50/35) 500m row 50 wall balls (20/14) 250 double unders 70 pull ups 250 double unders 50 wall balls 500m row 30 DB step overs

2019 01 25

Friday, Jan. 25 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 10 banded good mornings 10 Russian KBS 10 glute bridges 5/5 single-leg deadlifts Strength Deadlift 80%, 5x1 Conditioning 3 rounds, each for time: 20 power cleans 30 front rack lunges 20 push press RX: 95/65 Score is your SLOWEST round. Consistency is key!

2019 01 24

Thursday, Jan. 24 EVF 360 Workout of the Day

By: EVF Performance 0

40 minutes to complete: 2 rounds of 30 wall balls (20/14) 30 burpees 30 wall balls 30 pull ups/ring rows Rest 3 minutes 2 rounds of 30 DB hang snatches (15/arm - 50/35) 30 calorie row 30 DB hang snatches (15/arm) 30 push ups

2019 01 23

Wednesday, Jan. 23 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 1 round: 15 goblet squats 10 scorpions 10 walking lunges w/ pass thru 5 push ups to downward dog Gymnastics 3 sets for quality Strict push up/handstand push up variation x 6-8 reps Strict pull up variation x 6-8 reps Strength Power snatch + OHS 4 x (1+2)…

2019 01 22

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