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Workout of the day – Friday December 8th 2023

Warm up Run 400m, then, with an empty barbell, 2 rounds of: 5 snatch high pulls 5 high hang power snatches 5 low hang power snatches 5 OHS 5 squat snatches Snatch Part A - Muscle snatches 3x4, increase from last week Part B - 1 set of each of…

2023 12 07

Workout of the day – Thursday December 7th 2023

By: EVF Performance 0

Warm up 3 rounds (5 min cap): 10 banded good mornings 10 Russian KBS 10 jumping lunges Back squat Back squat - 8x2 at 84% Accessory: 2 box drop jumps for height after each set of back squat Intervals Every 3 min for 4 rounds, each round for time: 200m…

2023 12 06

Workout of the day – Wednesday December 6th 2023

By: EVF Performance 0

Warm up 5 min AMRAP: 1 wall walk 10 alternating bird-dogs 5 hollow rocks 5 supermen 5 yoga pushups Skills 8 min to practice your option of choice: Ring row pulling strength building Kipping pull-ups with ab-mat between feet Box assisted kipping or box assisted one-leg butterfly pullup - with…

2023 12 05

Workout of the day – Tuesday December 5th 2023

By: EVF Performance 0

Warm up 2 rounds: 20 banded good mornings 20 A-frame toe-touches 10 cal row Deadlift & press Every 3 min for 6 rounds, perform: 4 shoulder presses - work up to a heavy set 4 deadlifts at 78% across Note: both movements done in the same 3 min interval Conditioning…

2023 12 04

Workout of the day – Monday December 4th 2023

By: EVF Performance 0

Warm up 4 rounds 10 Kettlebell Swings 10 Goblet Lunges Time cap: 7 min Clean & clean pulls Power clean (Touch and Go) based on 1RM clean: 1x5 at 65% 1x4 at 70% 3x3 at 75% Then: clean pulls 3x2 at 100% of 1RM clean Conditioning Every 3 min for…

2023 12 03

Workout of the day – Sunday December 3rd 2023

By: EVF Performance 0

Warm up 6 min AMRAP: 10 banded good mornings 5 snow angels 10 alternating jumping lunges 5 kang squats Bulgarian split squats Bulgarian split squats: 3x10 per leg Accessory lift: 3x8 per leg KB single leg psoas raises Gymnastics conditioning For time: 20-20-20-20-20 toes to bars 10-8-6-4-2 squat cleans (see…

2023 12 02

Workout of the day – Saturday December 2nd 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 24 min partner AMRAP: 12 burpee pullups 24 deadlifts (BB: 225/155 lbs, KBs: 2x32/24 kg) 4 bar muscle ups or 12 chest to bar pullups 24 calorie row or 400m run (200m each) Olympic lifting Warm-up drills 2 sets 3 hang power cleans 3 low…

2023 12 01

Workout of the day – Friday December 1st 2023

By: EVF Performance 0

Warm up 6 min to perform 2-3 rounds: 10 KB deadlifts 5/arm single arm KBS 5/arm single KB push presses 3/arm KB snatches Snatch Part A - Muscle snatches 3x5 Part B - 1 set of each of the following, increasing weight throughout: Set 1: 3 power position power snatches…

2023 11 30

Workout of the day – Thursday November 30th 2023

By: EVF Performance 0

Warm up 2 rounds: 5/side lateral banded monster walk steps 5 frog hops 5/leg single leg glute bridges 10 PVC snatch balances Back squat 8x2 at 80% Accessory: 2 box drop jumps for height after each set of back squat Intervals 16 min alternating EMOM: 18/15 cal row 18 overhead…

2023 11 29

Workout of the day – Wednesday November 29th 2023

By: EVF Performance 0

Warm up Row/ski 500m/400m or bike 1,000m/800m, then 2 rounds: 4 KB Turkish get ups per side 8/arm single arm KB clean and jerk Skills Every 2 min for 4 rounds, accumulate 30 sec of: Level 1: ring support hold Level 2: ring knee bent hold Level 3: ring L-sit…

2023 11 28

Upper East Side

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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