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Workout of the day – Wednesday April 17th 2024

Warm up 6 min AMRAP: 20 alternating walking lunges 10 Russian KBS 5 yoga pushups 10 jumping squats Endurance Every 7 min for 5 rounds, each for time**: 400m run 30 American KBS 24/16 kg 20 pushups 10 pistols ** If you have a weight vest, wear it! Scaling: KBS…

2024 04 16

Workout of the day – Tuesday April 16th 2024

By: EVF Performance 0

Warm up 3 rounds: 12 alternating cossack squats (6/leg - hold the rig if necessary) 8 alternating high box step ups 6 barbell good mornings 4 inch worms Front Squat 4x3 at 83% of 1RM front squat Clean & jerks 4x3 at 82-87% Conditioning 2 rounds for time: 50/40 cal…

2024 04 15

Workout of the day – Monday April 15th 2024

By: EVF Performance 0

Warm up 3 rounds: 10 no-push-up burpees 10 scap pushups / scap HSPU 10 banded face pulls Gymnastics skills and bench press 20 min to practice ring muscle up transitions or ring muscle ups, and to complete 4 sets of 8 bench presses: Level 1: Low ring transition to dip…

2024 04 14

Workout of the day – Sunday April 14th 2024

By: EVF Performance 0

Warm up 6 min AMRAP: 50 ft. broad jumps 5 per arm single KB overhead squats 10 KB sumo deadlift high pulls Touch-n-go snatch 5x3 - 75-80% Snatch high pulls 4x2 - 110% Conditioning 16 min AMRAP: 2 wall walks 4 strict pull ups 8 snatches 105/70 lbs Scaling: hands…

2024 04 13

Workout of the day – Saturday April 13th 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) For time:Buy-in: 800m run (together)Then, 20 rounds of:7 front squats [BB: 135/95 lbs, DBs: 2x50/35 lbs]5 burpee box jumps 24/20 in3 toes to barsThen, buy-out: 800m run (together) Note: Partners alternate full roundsTime cap: 32 min Olympic lifting Part A (12 min) 8 min EMOM…

2024 04 12

Workout of the day – Friday April 12th 2024

By: EVF Performance 0

Warm up 3 rounds (increase weight throughout): 5 per arm single arm DB push press 20 sec per arm single DB overhead hold 10 jumping squats Thruster + push press complex 5 sets of (3 thrusters + 1 push press) Work up to a heavy set for the day Increase…

2024 04 11

Workout of the day – Thursday April 11th 2024

By: EVF Performance 0

Warm up Row 500m/400m, then 2 rounds: 8 KB deadlifts 8 American KB swings 8 alternating KB goblet hold lunge steps Tempo deadlift 5x6 at 72.5-75% 31X1 tempo Front rack box step ups 3x6 per leg Conditioning 12 min alternating EMOM: 15/12 cal row [50 sec cap] 15 burpees 3…

2024 04 10

Workout of the day – Wednesday April 10th 2024

By: EVF Performance 0

Warm up 3 rounds: 3 inch worms with pushups 6 cal ski erg 9 jump squats Endurance 40 min alternating EMOM 12/10 cal ski erg 12 alternating DB snatches 65/45 lbs 12/10 cal row or 200m run 8 double DB box steps over 24/20 in, 50/35 lbs Rest Power lifting…

2024 04 09

Workout of the day – Tuesday April 9th 2024

By: EVF Performance 0

Warm up 2 min cardio machine of choice, then 3 rounds of: 6 alternating box step ups 6 double KB front rack squats 6 empty barbell behind the neck push presses Front Squat 4x3 at 81% of 1RM front squat Clean & jerks 4x3 at 80-85% Conditioning For time**: 30…

2024 04 08

Workout of the day – Monday April 8th 2024

By: EVF Performance 0

Warm up 3 rounds: 5 yoga pushups 5 pronated snow angels 20 alternating shoulder taps 10 alternating DB hang clean and jerks Gymnastics skills 16 min alternating EMOM (4 rounds): Low ring transition to dip practice (or ring muscle up practice if you already have them) 10 pronated DB bench…

2024 04 07

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