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Workout of the day – Wednesday November 8th 2023

Warm up 1 min of dead hang (accumulated), then, 3 rounds of: 10 kipping swings 8 single DB thrusters (4/arm) 6 cal ski/row Skills - double unders Level 1: double under practices Level 10: cross-over double unders Level 20: triple unders Endurance - Cycle 6 benchmark 1 retest Crossfit Open…

2023 11 07

Workout of the day – Tuesday November 7th 2023

By: EVF Performance 0

Warm up 3 rounds: 20 sec row sprint 10 empty barbell kang squats 10 alternating high box steps up Back squat 3RM 18 min to find a heavy 3 reps for the day Suggested warm-up: 10 reps with empty barbell 5 reps at 50% 5 reps at 70% 3 reps…

2023 11 06

Workout of the day – Monday November 6th 2023

By: EVF Performance 0

Warm up 3 rounds of: 5 Cuban presses with 2.5# or 5# plates in each hand 10 wall facing squats 5 empty BB thrusters Split jerk 5-4-3-2-3-4-5 5 at 70% of C&J 1RM 4 at 80% 3 at 90% 2 at 92.5% 3 at 90% 4 at 80% 5 at…

2023 11 05

Workout of the day – Sunday November 5th 2023

By: EVF Performance 0

Warm up 2 rounds: 1 min on machine of choice 10 hollow rocks 10 alternating bird dogs Midline strength 3 rounds for load and quality: 2 Turkish getups per side 30 sec per side Copenhagen plank 10 kang squats Time cap: 14 min Long conditioning 3 rounds for time: 400m…

2023 11 04

Workout of the day – Saturday November 4th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Teams of 2, for time: 2,000m/1,600m row (split as desired) Then 10 rounds of (each partner perform a full round - 5 per partner total): 10 alternating DB snatches 50/35 lbs 5 toes to bars Then 10 rounds of (each partner perform a full round…

2023 11 03

Workout of the day – Friday November 3rd 2023

By: EVF Performance 0

Warm-up 6 min AMRAP: 8 alternating bird dogs 8 hollow rocks 8 double DB burpee deadlifts Deficit deadlift and seated box jumps Every 2:00 min for 6 rounds, perform: 3 deficit deadlifts at 50% of 1RM, standing up as fast as possible (4" deficit = 45# plates) 3 seated box…

2023 11 02

Workout of the day – Thursday November 2nd 2023

By: EVF Performance 0

Warm up 2-3 rounds (6 min cap): 10 Bootstrapers 10 sumo stance squats 10 sumo stance BB good mornings 10 behind the neck push presses Clean & jerk 6 min EMOM: 1 power clean and jerk + 1 hang clean and jerk + 1 front squat and jerk (50-60% of…

2023 11 01

Workout of the day – Wednesday November 1st 2023

By: EVF Performance 0

Warm up 2-3 rounds (6 min cap): 10 ring rows 1 wall walk 5 snow angels 10 alternating box step ups Skill: Ring muscle up Level 1: banded ring/box dips + ring rows Level 2: Low ring muscle up transition with feet on ground or box + ring/box dips (with…

2023 10 31

Workout of the day – Tuesday October 31st 2023

By: EVF Performance 0

Warm up 2-3 rounds (6 min cap): 10 "90/90" 10 empty bar thrusters 5 broad jumps 1 wall walk Back squat 5x5 "jumping" back squat at 30% Note: Perform each rep with an attempt to jump on the way up. Conditioning For time: 1-2-3-...-9-10 Handstand pushups Alternating single DB hang…

2023 10 30

Workout of the day – Monday October 30th 2023

By: EVF Performance 0

Warm up 2 rounds: 20 A-Frame toe-touches 5 snow angels 5 per side half kneeling bottom up KB presses 5 per side single KB sotts presses Press and split jerk Behind the neck shoulder press - 3x5 at 40% of max shoulder press -- Then: Split jerk: 5x1 at 80%…

2023 10 29

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