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Friday, Sept. 28 CrossFit Workout of the Day

Warm Up 3 rounds: 10 banded good mornings 5/5 single-leg glute bridges 10 dead bugs Strength Deadlift 75%, 4x6 Conditioning For time: 1k row 50 thrusters (75/55) 30 burpee box jumps (24/20)

2018 09 27

Thursday, Sept. 27 EVF 360 Workout of the Day

By: EVF Performance 0

40 minutes to complete: 21-15-9 reps of DB lungesters* Box jumps **200m run after each round *Lungester = front rack reverse lunge right + reverse lunge left + thruster Rest 3 minutes 21-15-9 reps of Calorie row DB deadlifts Push ups Rest 3 minutes 21-15-9 reps of Devil presses KBS…

2018 09 26

Wednesday, Sept. 26 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds: 10 lunges 5 pass thrus 5 strict press in split position 10 jump squats Strength Split jerk: 4x3 Pause 3 counts in split. Increase weight from last week. Conditioning 5 rounds for time: 5 power cleans (205/135) 35 double unders

2018 09 25

Tuesday, Sept. 25 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 10/8 calorie row 10 groiners 8/8 box pistols squats 8/8 single-leg deadlift Strength Back squat: 5x5 Increase weight 5-10# from last week Conditioning 9 minute AMRAP: 3 handstand push ups 6 DB power cleans 9 DB front squats Men RX: 50# DBs Women RX: 35# DBs

2018 09 24

Monday, Sept. 24 CrossFit Workout of the Day

By: EVF Performance 0

Member appreciation week is here! Enter your name each day you work out with us this week, and we'll draw a winner at the end of the day. Up first, a gift from our friends at Lululemon! Good luck! Warm Up 3 rounds 5-10 reps of strict gymnastics weakness* 10/8…

2018 09 23

Sunday, September 23rd Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 8 minutes: 10/8 calorie ski 10 pass thrus 5 scap pull ups 10 DB press :30 hollow hold Conditioning ℅ Crossfit.com 5 3-minute rounds of: 20 push presses (135/95) Max reps weighted pull ups Rest 2 minutes between rounds. Each round, decrease weight on the pull ups. Pull…

2018 09 22

Saturday, Sept. 22 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds: 200m run 10 dislocates 5 alternating groiners 5 muscle snatches* 10 overhead squats* *PVC ----> empty bar ----> light weight Partner WOD 12 rounds for time 12/10 calorie row 3 overhead squats (155/105) 6 bar-facing burpees Partners will alternate rounds and perform 6 rounds each.

2018 09 21

Friday, Sept. 21 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds: 10 double KB RDL* 10 glute bridges 10 deadbugs *Increase weight each round Strength Deadlift 75%, 3x5 70%, 1 x AMRAP Conditioning 5 rounds for time: 200m run 8 DB step overs (24/20 - 50#/35#) 10 toes to bar

2018 09 20

Thursday, Sept. 20 EVF 360 Workout of the Day

By: EVF Performance 0

38 minute AMRAP 150 double unders/300 singles 100 wall balls 70/50 calorie row 50 DB snatches 30 manmakers 20/15 calorie ski or bike 10 wall walks* *Sub 20 hand release push ups + 20 hollow rocks

2018 09 19

Wednesday, Sept. 19 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 10 lunges w/ pass thru 5 box jumps 5/5 single-arm KB Sotts press :20 top ring support hold + :10 bottom of dip hold Strength Split jerk: 4x3 Pause 3 counts in split. Conditioning 15 minute AMRAP 5 ring dips 10 hang power clean & jerks…

2018 09 18

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