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Warm up 2 rounds of: 250m/200m row 10 alternating bird dogs 3 KB Turkish situps per side with floor press Strength Part A Bench press 5x5 at 50% Part B Deadlift 5x5 at 50% Conditioning 3 rounds for time: 500m/400m row 21 burpees 400m run -- rest 90 sec between…

2022 07 02

Workout of the day – Saturday July 2nd

By: EVF Performance 0

Partner WOD In teams of 2, for time, one partner working at a time: 70 power snatches (95/65 lbs) or 70 KB snatches (24/16 kg) 70 pullups 70/54 cal row -- rest 2 min 50 power cleans (135/95 lbs) or 50 double DB power cleans (50/35 lbs) 50 toes-to-bars 50/40…

2022 07 01

Workout of the day – Friday July 1st

By: EVF Performance 0

Warm up 2 rounds 5/side thoracic extensions 5 PVC Cuban presses 2 wall walks 8 cal ski Gymnastics 16 alternating EMOM: Low ring transitions to dip / MUs practice 20 banded PVC lat pull downs 10 pronated barbell bench row (https://youtube.com/shorts/QrjeYUqYbkI) 6 per arm DB bent over rows Conditioning For…

2022 06 30

Workout of the day – Thursday June 30th

By: EVF Performance 0

Warm up 2 rounds: 10 alternating single dumbbell overhead lunges 10 alternating single arm dumbbell high pulls 5/arm dumbbell Z-presses 10 squat thrusts Split jerks Split jerk - 5x5 at 60% Time cap: 14 min "Sprint" conditioning For time: 15-10-5 Hang power cleans 95/65 lbs Burpees -- rest 2 min…

2022 06 29

Workout of the day – Wednesday June 29th

By: EVF Performance 0

Warm up 3 rounds: 5 per arm thoracic rotations in squat 10 alternating jumping lunges 15 American KBS Endurance Complete one 7 min AMRAP at each station, resting 2 min between stations: Station 1: 2 bar MUs + 8 cal bike (sub: 6 chest to bar pull ups or 10…

2022 06 28

Workout of the day – Tuesday June 28th

By: EVF Performance 0

Warm up One time through: 10 PVC pass throughs + 5 around the world each way 10/8 cal machine (row/ski/bike) 10 tempo OHS 10/8 cal machine (row/ski/bike) 10 high hang snatches 10/8 cal machine (row/ski/bike) 10 snatches Snatch Every 90 sec for 10 rounds 2 snatch high pulls + 2…

2022 06 27

Workout of the day – Monday June 27th

By: EVF Performance 0

Warm up 2 rounds: 10 groiners 10 jump back squat (empty BB) 10 ring rows 10 single leg bridges per side Back squat waves 6 reps at 72.5% 4 reps at 77.5% 2 reps at 82.5% 6 reps at 77.5% 4 reps at 82.5% 2 reps at 87.5% Time cap:…

2022 06 26

Workout of the day – Sunday June 26th

By: EVF Performance 0

Warm up 2 rounds: 10 banded good mornings 5/side lateral banded monster walk steps 5 yoga pushups 5 band pull aparts Strength Part A Deadlift 1 at 85%+, 5 at 75%, 4 at 77.5%, 3 at 80% Part B Bench press 1 at 85%+, 5 at 75%, 4 at 77.5%,…

2022 06 25

Workout of the day – Saturday June 25th

By: EVF Performance 0

Pride Partner WOD In teams of four, for time*: Buy-in: 400m plate run (2x25 lbs per team) Then, with only 2 partners max working at a time, choose your own adventure: 100 alternating DB snatches 50/35 lbs 100 box jump overs 24/20 in 100 American KBS 24/16 kg 100 Toes-to-bars…

2022 06 24

Workout of the day – Friday June 24th

By: EVF Performance 0

Warm up 2 rounds of: 5 scap pushups 5 wall slides -- then 3 rounds of: 5 single arm DB hang clean and jerks 5 cal row Gymnastics 12 alternating EMOM Max UB ring dips / box dips 30 sec handstand hold / plank hold Note: choose a scaling option…

2022 06 23

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