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Workout of the day – Tuesday August 1st 2023

Warm up 2 rounds: 10 PVC passthroughs 5/side thoracic extensions 10 A-frame toe-touches 10 cal machine (ski/row/bike) Gymnastics 12 min alternating EMOM Box assisted bar muscle ups with 2-leg or 1-leg jumps OR bar muscle up practice 15 med-ball situps "GHD-style" 15 lying hollow PVC banded pull downs Olympic lifting…

2023 07 31

Workout of the day – Monday July 31st 2023

By: EVF Performance 0

Warm up 6 min AMRAP: 6 empty barbell bent over row 10 band pull aparts 6 empty barbell sumo stance good mornings 6 empty barbell thrusters Front squat NO tempo - take 18 min to work up to a heavy set of 5 front squats for the day. Conditioning 5…

2023 07 30

Workout of the day – Sunday July 30th 2023

By: EVF Performance 0

Warm up 3 rounds: 5 inch worms with push up 20 plank shoulder taps 5 per arm half kneeling bottom up KB presses Shoulder and push presses Shoulder press: 5x3 at 80% Push press: 5x3 at 80% Long conditioning Every 5 min for 4 rounds, each for time: 400m run…

2023 07 29

Workout of the day – Saturday July 29th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) With a partner, complete for time: 200/160 cal row 150 DB bench presses 50/35 lbs 100 lateral burpees over rower 50 odd object clean and jerks (options: sandbag, double KB, plate, axle bar) One partner working at a time, choose your own adventure style Time…

2023 07 28

Workout of the day – Friday July 28th 2023

By: EVF Performance 0

Warm up 2 rounds: 5/side thoracic extensions 10 alternating plank extensions 10 scap pushups 5 burpees Bench press and rotational core strength Bench press: Every 3 min for 5 rounds: 3 reps at 75% 4 rounds per side of 50 ft single KB banded carry AHAP (Farmer's style) Barbell cycling…

2023 07 27

Workout of the day – Thursday July 27th 2023

By: EVF Performance 0

Warm up 5 min AMRAP: 6 plate ground to overheads 6 lunges with plate 6 jumping good mornings Tempo deadlift and broad jumps Deadlifts at tempo 5X31 - 7x2 reps at 72.5% Immediately after each set of deadlifts, perform a max distance attempt in 3 broad jumps (7 attempts total)…

2023 07 26

Workout of the day – Wednesday July 26th 2023

By: EVF Performance 0

Warm up 2 rounds per arm: 5 single arm DB front squats 5 single arm DB push presses 5 single arm DB thrusters 25 jumping jacks Endurance (37 min) Part A - Perform one benchmark round of: 1 min of max reps bar muscle-ups or strict (banded) pullups/ring rows --…

2023 07 25

Workout of the day – Tuesday July 25th 2023

By: EVF Performance 0

Warm up 7 min to perform 2-3 rounds of: 20 hollow rocks 5 per side side plank DB external rotations (light DB or 5 lbs plate) 5 pronated snow angels 5 cal ski erg Gymnastics 12 min alternating EMOM (4 rounds): Low ring transition to dip (Or Ring muscle up…

2023 07 24

Workout of the day – Monday July 24th 2023

By: EVF Performance 0

Warm up 6 min to perform 2-3 rounds of: 10 90/90 10 single DB front squats (5 per arm) - med to heavy 10 single leg weighted glute bridges (5/leg, with DB on hips) Strength Front squat tempo 33X1: 7x3 at 75% Single leg barbell RDL: 3x8 per leg Conditioning…

2023 07 23

Workout of the day – Sunday July 23rd 2023

By: EVF Performance 0

Warm up 1 min of couch stretch per leg then: 2 rounds of: 4 single arm devil presses 4 PVC sotts presses 8 high vertical jumps holding a DB farmer's style (4 jumps with the DB on each side) Shoulder and push presses Shoulder press: 4x4 at 75% Push press:…

2023 07 22

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