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Workout of the day – Saturday November 18th 2023

Community WOD (EVF360 & Crossfit) In teams of 3, for time: Partner 1: Run 400m Partner 2: 1 round of 8 deadlifts, 6 cleans, 4 shoulder-to-overheads, 2 overhead squats Partner 3: 8,000m/6,400m row The goal is to finish the row Partner 1 and 2 are the timekeepers for rotation. Both…

2023 11 17

Workout of the day – Friday November 17th 2023

By: EVF Performance 0

Warm up 2 rounds: 1 min on machine of choice 10 hollow rocks 10 alternating bird dogs Barbell box step ups 4x12 alternating front rack box step ups (6/leg) at ~40% of front squat 1RM Accessory: 3x12 elevated feet ring rows Note: perform your accessory lift while "resting" between your…

2023 11 16

Workout of the day – Thursday November 16th 2023

By: EVF Performance 0

Warm up 2 rounds (6 min max): 5/side KB halo 5/side KB sotts press 5/side KB thrusters 5 pushups Bench press 4x15 at ~50-60% Accessory: 3x6 per side Turkish situps Note: perform your accessory lift while "resting" between your main lift sets. Conditioning For time, 21-15-9 reps of: Hang clusters…

2023 11 15

Workout of the day – Wednesday November 15th 2023

By: EVF Performance 0

Warm up 2 rounds: 50 ft. lunges with twists 10 single arm KB swings 10 supermen 50 ft. burpee broad jumps Endurance 35 min alternating EMOM (7 rounds): 6 wall balls 20/14 lbs + 3 bar muscle ups OR 9 chest to bar pullups 12 box jumps 24/20 in 12…

2023 11 14

Workout of the day – Tuesday November 14th 2023

By: EVF Performance 0

Warm up "Baseline warm-up" - one time through: 500m row 40 air squats 30 situps 20 pushups 10 pullups Time cap: 8 min Pulling strength 15 min alternating EMOM: 8 bent over supinated barbell rows 16 kneeling PVC straight arm banded pull downs 16 alternating DB curls (8/arm) Conditioning Every…

2023 11 13

Workout of the day – Monday November 13th 2023

By: EVF Performance 0

Warm up 3 rounds of: 5 burpees 10 KB goblet hold lunges 10 no pushup burpees (aka squat thrusts) 5 V-ups Front squats 4x15 at ~60% of 1RM Accessory: 3x20 double KB front rack march steps Note: perform your accessory lift while "resting" between your main lift sets. Conditioning For…

2023 11 12

Workout of the day – Sunday November 12th 2023

By: EVF Performance 0

Warm up 3 rounds: 6 single DB burpee deadlifts 8 alternating box step ups 10 empty BB behind the neck thrusters Strength 4 supersets: A1 - 10 Barbell hip thrusts, with 1 sec pause at the top Build up to a heavy set A2 - 12 alternating cossack squats --…

2023 11 11

Workout of the day – Saturday November 11th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time, split evenly: 1,000m/800m row in 250m/200m intervals 800m run in 200m intervals 1,000m/800m row in 250m/200m intervals Barbell version: 10 clean & jerks (135/95 lbs) + 10 clean & jerks (155/105 lbs) +…

2023 11 10

Workout of the day – Friday November 10th 2023

By: EVF Performance 0

Warm up 3 rounds: 2 wall walks 10 alternating KB gorilla rows 5/leg single leg KB RDL Deadlift 3RM 18 min to find a heavy 3 reps for the day Suggested warm-up: 5 reps at 50% 5 reps at 70% 3 reps at 75% 1 rep at 80% First attempt…

2023 11 09

Workout of the day – Thursday November 9th 2023

By: EVF Performance 0

Warm up 400m run then, 2 rounds of: 20 A-frame toe touches 5 wall facing squats 10 push presses (round 1) / push jerks (round 2) Clean & jerk complex - Cycle 6 benchmark 2 retest Take 15 min to work up to a max load on the following complex…

2023 11 08

Upper East Side

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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