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Workout of the day – Saturday July 13th 2024

Community WOD (EVF360 & Crossfit) Partner "Santiago"In teams of 2, 7 rounds for time, split as desired:18 Dumbbell Hang Squat Cleans 35/25 lbs18 Pull-ups10 Power Cleans 135/95 lbs10 Handstand Push-ups U.S. Army Sgt. Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort…

2024 07 12

Workout of the day – Friday July 12th 2024

By: EVF Performance 0

Warm up 2 min cardio machine of choice then 2 rounds of 10 down-ups / no-pushup burpees 10 PVC passthroughs 5 muscle snatches 5 snatch balances Snatch Take 10 min to work up to a single snatch of ~80% -- Then, every 90 sec for 6 rounds: 5 snatches at…

2024 07 11

Workout of the day – Thursday July 11th 2024

By: EVF Performance 0

Warm up 2 rounds: 10 dumbbell goblet squats 10 cal machine of choice (row or ski) 10 single arm DB push presses (5/arm) 10 cal machine of choice (row or ski) 10 double DB front rack box step ups Front Squat 5x5 at 75% Push Presses 3x5 at 60% of…

2024 07 10

Workout of the day – Wednesday July 10th 2024

By: EVF Performance 0

Warm up 4 rounds: 30 sec bar hang 30 double unders 10 scap pull-ups 10 plank transitions Pulling strength (10 min) Option A: Weighted pullups - 5x5 Option B: Eccentric pullups - 5x5 with 3 sec descent (may jump up from box to bring chin over the pukkup bar) Endurance…

2024 07 09

Workout of the day – Tuesday July 9th 2024

By: EVF Performance 0

Warm up 3 rounds: 10 bird dogs 10 supermen 10 groiners 10 Hollow rocks Banded deadlift 4x4 at 60% of deadlift 1RM How to set up the Banded deadlift Front Rack Lunges Every 2 min for 5 rounds: 10 alternating front rack rear lunges Note: 5 per leg. Build up…

2024 07 08

Workout of the day – Monday July 8th 2024

By: EVF Performance 0

Warm up 2 rounds: 10 spiderman steps 5 inch worms 10 empty barbell or PVC hang power clean and jerks 5 Cuban presses with 2.5 or 5# plates in each hand 20 sec handstand / wall walk hold Clean & Jerk Take 10 min to work up to a single…

2024 07 07

Workout of the day – Sunday July 7th 2024

By: EVF Performance 0

Warm up 1 min of couch stretch per leg, then: 2 rounds of: 20 alternating jumping lunges 15 hollow rocks 10 alternating supermen Back squat 5x5 building Conditioning 4 rounds of 90 sec for max reps: 15 double DB deadlifts 50/35 lbs Max handstand pushups in the remaining time. --…

2024 07 06

Workout of the day – Saturday July 6th 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time except the run:60/50 cal row-- Then, 6 rounds (partner perform full rounds, 3 each):20 double unders20 wall balls 20/14 lbs, 10/9 ft.-- Then, 600m run (together)-- Then, 6 rounds (partner perform full rounds,…

2024 07 05

Workout of the day – Friday July 5th 2024

By: EVF Performance 0

Warm up 3 rounds: 20 band pullaparts 5 inch worms 20 sec handstand hold 5 no pushup burpees Push presses 5x5 buildling Conditioning 14 min AMRAP: 1 Toes-to-bar** 12/9 cal row 1 wall walk** ** Add one rep to the gymnastics movements each round. Goal: 7+ rounds EVF360 Part A…

2024 07 04

Workout of the day – Thursday July 4th 2024

By: EVF Performance 0

8am Class - Olympic lifting total Take 20 min to find a 1RM snatch, then 20 min to find a 1RM clean & jerk 9am & 10am classes Warm up 5 min AMRAP: 20 single unders / double unders 10 alternating lunges 10 supermen holding a PVC in overhead position…

2024 07 03

Upper East Side

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A TRAINING EXPERIENCE LIKE NO OTHER

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New To EVF

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter