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Workout of the day – Saturday July 22nd 2023

Community WOD (EVF360 & Crossfit) Teams of 2, for time: 80/64 cal row 40 box jumps over 24/20 in 40 power cleans (BB: 155/105 lbs, DBs: 2x50/35 lbs) 40 toes to bars 40 push jerks (BB: 155/105 lbs, DBs: 2x50/35 lbs) 40 push jerks (BB: 115/80 lbs, DBs: 2x40/25 lbs)…

2023 07 21

Workout of the day – Friday July 21st 2023

By: EVF Performance 0

Warm up 6 min AMRAP: 4 tempo pushups 4 no pushup burpees 4 alternating single DB hang clean and jerks 8 alternating DB plank pull throughs Bench press and rotational core strength Bench press - Every 3 min for 5 rounds: 3 reps at 72.5% 3 sets each side of…

2023 07 20

Workout of the day – Thursday July 20th 2023

By: EVF Performance 0

Warm up 2 rounds of: 400m/320m row 5 inch worms 10 deadbugs 10 PVC straight arm banded pull downs Tempo deadlift and broad jumps Deadlifts at tempo 5X31 - 5x3 reps at 65% Immediately after each set of deadlift, perform a max distance attempt in 3 broad jumps (5 attempts…

2023 07 19

Workout of the day – Wednesday July 19th 2023

By: EVF Performance 0

Warm up 5 min AMRAP, with a steady pace: 4 yoga pushups 8 burpees 6 per arm single arm KBS 6 per arm KB windmills Endurance 5 rounds for time: 400m run 20 single KB clean and jerks 24/16 kg 16 single KB overhead lunge steps 24/16 kg 12 ring…

2023 07 18

Workout of the day – Tuesday July 18th 2023

By: EVF Performance 0

Warm up 30 sec dead hang -- then -- 2 rounds of: 20 A-frame toe touches 10 PVC Sotts presses -- then -- 20 Burpees Gymnastics 12 min alternating EMOM (4 rounds): Hollow position pull down practice, with feet on foam roller 15 banded chest to bars (strong bands) 12…

2023 07 17

Workout of the day – Monday July 17th 2023

By: EVF Performance 0

Warm up 2 rounds: 5 per arm single DB overhead lunges 10 alternating high box step ups 10 bent over double DB bent over rows 10 sumo stance goblet squats Strength Tempo front squat with tempo 33X1: 6x4 at 70% Single leg barbell RDL: 3x10 per leg Conditioning For time:…

2023 07 16

Workout of the day – Sunday July 16th 2023

By: EVF Performance 0

Warm up 2 rounds: 10 pronated snow angels (laying on your stomach) 10 supermen 5/side KB windmills 5/side single KB sotts presses Shoulder and push presses Shoulder press: 3x5 at 70% Push press: 3x5 at 70% Long conditioning "Divya" This WOD if for our coach Divya who is moving to…

2023 07 15

Workout of the day – Saturday July 15th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, on partner working at a time, split as desired: 100 ab-mat situps 90/72 cal row 80 box jumps 24/20 in 70/56 cal row 60 toes to bars 50/40 cal row 40 sandbag lunges AHAP 30/24 cal row 20 bar…

2023 07 14

Workout of the day – Friday July 14th 2023

By: EVF Performance 0

Warm up 2 min cardio machine of choice, then, 2 rounds of: 6/6 archer ring row 2 wall walks 6 per side half kneeling bottom up KB presses Bench press and rotational core strength Benchmark test 3 Bench press: 18 min to work up to a heavy set of 3…

2023 07 13

Workout of the day – Thursday July 13th 2023

By: EVF Performance 0

Warm up 2 rounds: 5 cat cows 5 per side staggered stance KB goblet hold good mornings 5 per side bent over single KB row 10 jumping lunges Tempo deadlift and broad jumps Deadlifts at tempo 53X1 - 5-4-3-2-1 reps, starting around 60% and building 5 sets of max distance…

2023 07 12

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter