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Sunday, November 11th Crossfit Workout of the Day

Warm Up 2 rounds: 1:00 single unders 15 banded air squats 15 band pull aparts :30/side KB ankle stretch 1 round w/ PVC: 10 pass thrus 10 sotts press 10 overhead squats Strength Every 3:00 for 5 sets: Overhead squat x 2 Build each set. Conditioning For time 21 overhead…

2018 11 10

Saturday, Nov. 10 CrossFit Workout of the Day

By: EVF Performance 0

Veterans Day Tribute WOD “Three Wise Men” (partner style) In teams of two… “Jeremy” 8 minute AMRAP 5 hang squat snatches (135/95) 10 burpees over barbell Rest 2 minutes “Ben” 8 minute AMRAP 10 power cleans (135/95) 20 pull ups Rest 2 minutes “Beau” 8 minute AMRAP 15 box jump…

2018 11 09

Friday, Nov. 9 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds: 10 step ups 10 good mornings 10 dead bugs :20 pigeon stretch/side Strength Deadlift: 1RM Conditioning “DG” 10 minute AMRAP: 8 toes to bar 8 DB thrusters (35/20) 12 DB walking lunges U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the…

2018 11 08

Thursday, Nov. 8 EVF 360 Workout of the Day

By: EVF Performance 0

Every 4 minutes for 12 minutes: 0:00-2:00 - Max calorie row 2:00-4:00 - 5 strict pull ups/ring rows + 10 push ups + 14 overhead plate lunges *Repeat for a total of 3 rounds. Rest 2 minutes Every 4 minutes for 12 minutes: 0:00-2:00 - Max calorie ski or bike…

2018 11 07

Wednesday, Nov. 7 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 800m run or 1k row 2 rounds: 3 clean grip deadlifts 3 clean high pulls 3 muscle cleans 3 front squats 3 cleans 3 jerk dips 3 jerks Strength Clean & jerk Heavy double Conditioning For time: 50 box jump overs (24/20) Then, immediately into… 3 rounds of…

2018 11 06

Tuesday, Nov. 6 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 6 minutes: 10 banded side steps 5 bootstrappers 10 goblet cossack squats 10 Romanian deadlifts Strength Back squat: 5x5 Increase weight 5-10# from last week. Conditioning 3 rounds for max reps: 1 minute handstand push ups 1 minute DB snatches (50/35) 1 minute row for calories 1 minute…

2018 11 05

Monday, Nov. 5 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds 5-10 reps of strict gymnastics weakness* 10/8 calorie row :45 in any static hold** *Level 1: push up, ring row, pull up, toes to bar, box handstand push up Level 2: handstand push up, dip, C2B pull up, pistol Level 3: deficit handstand push up, ring/bar…

2018 11 05

Sunday, November 4th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 10 pass thrus 5 scap pull ups + :15 bar hang 5 inchworms w/ push up :20 plank hold 10/8 calorie ski WOD ℅ Crossfit.com 3 rounds of: Max reps of strict pull ups Max reps of shoulder presses (115/75) Max calorie row in 20 seconds…

2018 11 03

Saturday, Nov. 3 CrossFit Workout of the Day

By: EVF Performance 0

In teams of 2: 30 minute AMRAP 5 shoulder to overhead (135/95) 5 burpee pull ups 5 squat snatches (135/95) 5 ring dips 5 thrusters (135/95) 5 box jumps (30/24) 5 DB power cleans (50/35) Partners alternate movements.

2018 11 02

Athlete of the Month: Claire

By: EVF Performance 0

How/when did you get involved in CrossFit? January 2017. The year started off with a lot of losses for me family and relationship wise. I also knew I was going to be starting school to become an EMT that April, so I needed to be stronger — mentally and physically.…

2018 11 02

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