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Tuesday, Nov. 20 CrossFit Workout of the Day

Warm Up 3 rounds: 10 glute bridges 5 inchworms + push up 10 walking lunge w/ pass thru 5 good mornings Skill Muscle up clinic Workout 12 minute EMOM: Minute 1 - 8 power cleans (155/105) Minute 2 - 3 ring muscle ups Rest 4:00 12 minute EMOM: Minute 1…

2018 11 19

Monday, Nov. 19 CrossFit Workout of the Day

By: EVF Performance 0

Congrats to all on the PRs this past testing week, small and large. This past cycle was long and grueling and you all worked through it and made some PR’s mentally and physically along the way. Here's what to expect from the next four weeks of programming: Monday - Front…

2018 11 18

Sunday, November 18th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 250m row 10 good mornings 10 push ups 10 birddogs :30 hollow hold Strength Deadlift 5-5-3-3-3-1-1-1-1 Increase weight each set. Conditioning “Annie” 50-40-30-20-10 reps of Double unders Abmat sit ups

2018 11 17

Saturday, Nov. 17 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2: 36 minute EMOM Minute 1 - 10 bar-facing burpees + 5 power snatches (95/65) Minute 2 - 10 toes to bar + 10 thrusters (95/65) Minute 3 - 10 push ups + 8 hang squat cleans (95/65) Sequence is as follows: Partner 1 does 10 burpees,…

2018 11 16

Friday, Nov. 16 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 200m run 15 squats 10 lateral lunges 10 PVC pass thrus 15 sit ups 10 burpees WOD “Fight Gone Bad” 3 rounds for max reps 1 minute of wall balls (20/14) 1 minute of sumo deadlift high pull (75/55) 1 minute of box jumps (20) 1…

2018 11 15

Thursday, Nov. 15 EVF 360 Workout of the Day

By: EVF Performance 0

12 minute EMOM Minute 1: 1 box jump + 4 double KB snatch Minute 2: 2 box jumps + 4 double KB snatch Minute 3: 3 box jumps + 4 double KB snatch Continue to add 1 rep to the box jumps until time is up. Rest 2 minutes 12…

2018 11 14

Wednesday, Nov. 14 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds: 10 squat press outs :30 each side banded front rack stretch 10 lunges w/ pass thru 5 strict press w/ empty bar Strength Clean & jerk: 1RM Conditioning “Diane” 21-15-9 reps of Deadlift (225/155) Handstand push up

2018 11 13

Winter Throwdown Events 1, 2 & 3

By: EVF Performance 0

Event 1 10 minutes to establish a heavy complex … Complex #1: 1 clean + 1 hang clean + 1 front squat Complex #2: 1 snatch + 2 overhead squats Each station will have one men’s and one women’s bar. One partner will complete the clean complex and the other…

2018 11 13

Tuesday, Nov. 13 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 10 banded side steps 8/8 lateral step ups 10 goblet cossack squats 10 DB Romanian deadlifts Strength Back squat: 5RM Conditioning 100 burpees for time

2018 11 12

Monday, Nov. 12 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 10 pass thrus 10 PVC overhead squats 5 hang muscle snatch w/ PVC or empty bar 5 drop snatch w/ PVC or empty bar 5 snatch w/ PVC or emprt bar Strength Snatch: 1RM Conditioning “Cindy” 20 minute AMRAP: 5 pull ups 10 push ups 15…

2018 11 11

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