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Workout of the day – Thursday April 4th 2024

Warm up 2 rounds: 10 banded PVC straight arm pull downs 10 alternating scales 10 double KB front rack lunges (moderate weight) Tempo deadlift 3x8 at 70-75% 31X1 tempo Front rack box step ups 2x8 per leg Conditioning 5 rounds for time: 9 double DB hang power clean and jerks…

2024 04 03

Workout of the day – Wednesday April 3rd 2024

By: EVF Performance 0

Warm up 3 rounds: 5 floor/wall slides 5 pronated snow angels (on your stomach) 30 sec handstand hold / wall walk / plank hold 5 single DB thrusters per arm Endurance 5 rounds for time: 500m run (1 lap around the block) 40 double unders 30 Russian KB swings 32/24…

2024 04 02

Workout of the day – Tuesday April 2nd 2024

By: EVF Performance 0

Warm up 6 min alternating EMOM: 16 lunges (bodyweight) 12 alternating plank extensions 8 empty BB hang power clean and jerks Front Squat 4x3 at 78% of 1RM front squat Clean & jerks 5x2 at 80-90% Conditioning For time: 50 hang squat snatches 95/65 lbs** ** every min, starting at…

2024 04 01

Workout of the day – Monday April 1st 2024

By: EVF Performance 0

Warm up 30 sec dead hang -- then -- 2 rounds of: 20 A-frame toe touches 10 PVC Sotts presses 5 hollow rocks -- then -- 20 Burpees Gymnastics skills 16 min alternating EMOM (4 rounds): Hollow position pull down practice, with feet on foam roller 15 banded chest to…

2024 03 31

Workout of the day – Sunday March 31st 2024

By: EVF Performance 0

Warm up 2 rounds: 10 plate halo each way 10 plate overhead squats 10 plate squats with press out 10 plate ground to overheads Touch-n-go snatch 5x5 - 60-70% Snatch high pulls 3x5 - 90% Conditioning Intervals 2-2-2-3 Each interval, complete: 7-5-3 reps of: Chest to bar pullups Lateral burpees…

2024 03 30

Workout of the day – Saturday March 30th 2024

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, split as desired: 20 wall walks - other partner hold hang from rig 40 double DB snatches 50/35 lbs - other partner holds a handstand / plank 60 double DB burpee deadlifts 50/35 lbs - other partner full rest…

2024 03 29

Workout of the day – Friday March 29th 2024

By: EVF Performance 0

Warm up 2 rounds: 5 per arm single arm DB push press 10 double DB front rack lunges (moderate weight) 10 alternating groiners Thruster + push press complex 5 sets of (3 thrusters + 5 push presses) Work up to a heavy set for the day Conditioning 12 min AMRAP:…

2024 03 28

Workout of the day – Thursday March 28th 2024

By: EVF Performance 0

Warm up Row 500m/400m, then 2 rounds: 8 alternating bird dogs 8 barbell good mornings 4 strict toes to bars / hanging knee raises Tempo deadlift 3x10 at 65-70% 31X1 tempo Front rack box step ups 2x10 per leg Conditioning "Gracie" - This WOD is named after our amazing member…

2024 03 27

Workout of the day – Wednesday March 27th 2024

By: EVF Performance 0

Warm up 3 rounds: 4 inchworms with pushups 6 alternating box step ups 8 single arm KBS per side Endurance 36 min alternating EMOM: 12/9 calories ski or assault bike 14 Box Jump Overs, 24/20 in 14 KB snatches 24/16 kg 14 handstand pushups 30 sec low ring plank hold…

2024 03 26

Workout of the day – Tuesday March 26th 2024

By: EVF Performance 0

Warm up 6 min alternating EMOM: 6/arm single KB front rack lung steps 8 empty BB hang squat clean and jerks 12 alternating plank extensions Front Squat 4x3 at 75% of 1RM front squat Clean & jerks 5 singles at 80-90% of C&J 1RM Conditioning 3 rounds for time: 8…

2024 03 25

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