EVF Performance | EVF Performance

Friday, Jan. 22 CrossFit Workout of the Day

Warm-up 3 rounds: 30 second handstand hold 20 second L-hang from pull up bar 15 goblet squats Strength Performance 4 sets: 5 strict press, ascending load 5 weighted pull-ups, ascending load 10 Romanian deadlifts (50-60% of regular DL) Fitness 4 sets: 5 strict press, across 5 strict/banded pull-ups 10 KB…

2016 01 21

Thursday, Jan. 21 CrossFit Workout of the Day

By: EVF Performance 0

Warm-up 3 rounds: 10 weighted step-ups 10 kipping swings 10 barbell good mornings 10 push-ups Conditioning Performance For time: 30 toes to bar 30 wall balls (20/14) 30 deadlifts (155/105) 30 burpees 30 box jumps (24/20) Rest 3 minutes 30 box jumps 30 burpees 30 deadlifts 30 wall balls 30…

2016 01 20

Wednesday, Jan. 20 CrossFit Workout of the Day

By: EVF Performance 0

Warm-up 3 sets, w/ an empty barbell: 5 clean high pulls 5 muscle cleans 5 back squats 5 good mornings 5 hang power cleans Strength/Skill Every 2 minutes for 10 minutes (5 sets): 5 touch and go power cleans @ 65% of 1RM Conditioning Performance For time: 1k row 100…

2016 01 19

Tuesday, Jan. 19 Workout of the Day

By: EVF Performance 0

Complete for time (35-minute time cap): 10 wall walks 25 burpees 50 ring rows/pull-ups 75 sit-ups 100 double unders/200 singles 2k row or 1 mile run 100 double unders/200 singles 75 sit-ups 50 ring rows/pull-ups 25 burpees 10 walk walks

2016 01 18

Monday, Jan. 18 CrossFit Workout of the Day

By: EVF Performance 0

Deload week is here! Have fun, rest up and get ready for our last cycle before the Open. Warm-up 7 minutes: Strict “Cindy” 5 strict pull-ups 10 push-ups 15 squats Skill Pistol progressions C12-minute EMOM Minute 1 - 6-10 pistols Minute 2 - 30 double unders Conditioning Performance/Fitness 30-20-10 reps…

2016 01 17

Sunday, Jan. 17 CrossFit Workout of the Day

By: EVF Performance 0

Warm-up 3 rounds: 10 strict toes to bar 10 push-ups 10 single-leg deadlifts (per leg) Conditioning Performance “Tyler” 5 rounds for time: 7 muscle ups 21 sumo deadlift high pull (95/65) Fitness 5 rounds for time 10 pull-ups 10 ring dips 21 sumo deadlift high pull

2016 01 16

Saturday, Jan. 16 CrossFit Workout of the Day

By: EVF Performance 0

Jump start your week with Sunday EVF 360. New classes at Columbus Circle (4:15 and 5:15 p.m.) and Upper East Side (4 and 5 p.m.) are on the schedule. Grab a spot! In teams of two, complete the following for time: 6 rounds of “Cindy” (partners alternate rounds) 5…

2016 01 15

Friday, Jan. 15 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=5SLTs9dpYXI[/embed] Mobility: Follow this quick 2 minute fix to help open up your wrists thus improving the font rack positioning and reducing pain. Warm up 3 rounds not for time: 10 KB thrusters 10 weighted v-ups 5 strict pull-ups Strength Front squat: Build to a 1RM Conditioning Performance “Jeremy” 21-15-9:…

2016 01 14

Thursday, Jan. 14 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=ZP_6wp7N9cg[/embed] Mobility: The Movement Fix uses a lat smash on a foam roller and introduces "Conans" as a way to warm up the shoulders for jerks. Warm up 3 rounds not for time: 3 wall walks/Handstand practice 15 sit-ups 20 double unders Strength Jerk: Build to a 1RM Conditioning Re-test…

2016 01 13

Wednesday, Jan. 13 CrossFit Workout of the Day

By: EVF Performance 0

[embed]https://www.youtube.com/watch?v=HgEgIGE2ZI8[/embed] Prepare for the snatch with KStarr by with some torquing of the hips and tspine extension. It's important to mobilize in the positions you wish to perform in: neutral spine, knees out, toes straight ahead. Warm up 3 rounds or 10 minutes: 5 muscle snatch 5 snatch push press…

2016 01 12

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