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Monday, Dec. 10 CrossFit Workout of the Day

Warm Up 6 minutes: 10 banded side steps 10 DB Romanian deadlifts 5 inchworm walkouts w/ push up 5/5 lateral step ups Strength Front squat: 4x3 Increase weight from last week. Conditioning 3 rounds for time: 75 double unders 25 DB power cleans (50/35) 25 push ups

2018 12 09

Sunday, December 9th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: :30 high knees :30 butt kicks 1:00 sprinter lunges (:30/side) :30 squats 1:00 wall walks Ankle mobility Workout ℅ Crossfit.com For time: 800m run Then, 10 rounds of 10 handstand push ups 10 pistols Then, 800m run

2018 12 08

Saturday, Dec. 8 CrossFit Workout of the Day

By: EVF Performance 0

In teams of two... 35 minute AMRAP 20 deadlifts (175/185) 40 power cleans (185/125) 60 KBS (70/53) 80 wall balls (20/14) 100/70 calorie row If you finish the row, go back down the ladder starting with the wall balls.

2018 12 07

Friday, Dec. 7 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 10 elbow rotations 5/5 single-arm bottom up KB press 10 Russian KBS 10 push ups Strength Strict press: 3x6 Increase weight on strict press from last week. Conditioning 3 rounds for time: 15 box jumps (24/20) 30 thrusters (65/45) 45 double unders

2018 12 06

Thursday, Dec. 6 EVF 360 Workout of the Day

By: EVF Performance 0

8 minute EMOM 1 wall walk + 8 DB step overs (40/25) Rest 2 minutes 8 minute EMOM 8 DB burpee deadlifts (50/35) + 8 toes to bar Rest 2 minutes 8 minute EMOM 8 ring rows + 8 KB push press (44/26) Rest 2 minutes 8 minute EMOM 8…

2018 12 05

Wednesday, Dec. 5 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 10 pass thrus 10 overhead squats 5 Sotts press 2 rounds w/ PVC or empty bar: 3 snatch deadlifts 3 snatch high pulls 3 behind neck presses 3 pressing snatch balance 3 snatch balance 3 snatches Strength/Skill Snatch: 4x2 Work up to working weight for workout…

2018 12 04

Tuesday, Dec. 4 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 500m row 10 walking lunges 10 reverse grip PVC pass thrus 5 scap pull ups + 3 strict pull ups 2 wall walks Workout “Candy” 5 rounds for time: 20 pull ups 40 push ups 60 squats

2018 12 03

Monday, Dec. 3 CrossFit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds: 10 goblet Cossack squats 10 single-leg deadlifts (5/leg) 10 banded side steps Strength Front squat: 4x3 Increase weight from last week. Conditioning 12 minute AMRAP: 500m row 10 KBS (70/53) 10 med ball sit ups (20/14) 10 single-arm DB hang clean & press (50/35; 5/arm)

2018 12 02

Sunday, December 2nd Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 2 rounds: 1:00 jump rope Squat hold w/ 6 thoracic rotations 10 goblet squats 10 banded good mornings Strength Hang clean 5x1 Work to moderate single. Conditioning 5 rounds for time 15 hang squat cleans (135/95) 30 push ups

2018 12 01

Saturday, Dec. 1 CrossFit Workout of the Day

By: EVF Performance 0

Partner WOD 4 rounds for time: 12 / 12 overhead squats (135/95) 12 / 12 ring dips 8 / 8 med ball sit ups (20/14) 8 / 8 strict pull ups 15 / 15 wall balls (20/14) 15 / 15 deadlifts (135/95) First athlete completes their reps before the second…

2018 11 30

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

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter