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Workout of the day – Wednesday July 12th 2023

Warm up 2 rounds: 10 alternating box step ups 10 single DB snatches 10 alternating plank extensions 5 double DB snatches Endurance Every 2 min for 36 min (3 rounds), alternating between: Max cal row 6 devil presses 50/35 lbs Max cal ski 10 double DB box steps over 24/20…

2023 07 11

Workout of the day – Tuesday July 11th 2023

By: EVF Performance 0

Warm up 6 min AMRAP: 5/side thoracic extensions 5 PVC Cuban presses 10 ring rows Gymnastics 12 alternating EMOM 20 PVC straight arm banded pull downs 6 skin the cats OR [4 strict toes to bar + 4 ring rows] 20 kipping swings, holding an ab-mat between the knees or…

2023 07 10

Workout of the day – Monday July 10th 2023

By: EVF Performance 0

Warm up 2-3 rounds (7 min cap) 5/side fire hydrants 5 Russian baby makers 200m row 5 empty BB hang squat cleans Strength Tempo front squat with tempo 33X1: 5x5 at 60% Single leg barbell RDL: 3x12 per leg Conditioning Benchmark test 1 For time: 30 American KBS 24/16 kg…

2023 07 09

Workout of the day – Sunday July 9th 2023

By: EVF Performance 0

Warm up 2 rounds: 5 scap pushups 50 ft. per side single arm overhead KB bottom up carry 5 per side single arm ring rows 5 KB halo each way Lynne (20 min cap) 5 rounds for max reps: Max rep bench press at bodyweight Max rep pull-ups Rest as…

2023 07 08

Workout of the day – Saturday July 8th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 30 min partner AMRAP, teams of 2, one partner working at a time, split as desired: 100 double DB box steps over 50/35 lbs, 24/20 in 75 handstand pushups 50 single DB devil presses 50/35 lbs 100 single DB box step ups 50/35 lbs, 24/20…

2023 07 07

Workout of the day – Friday July 7th 2023

By: EVF Performance 0

Warm up 3 rounds: 10/leg single leg glute bridges 10 alternating Hawaiian squats 5 hang power cleans 5 front squats Note: hold a rig on the Hawaiian squat to reach depth. add light weights on the bar throughout the rounds Clean complex EMOM 12 min EMOM: 1 clean pull +…

2023 07 06

Workout of the day – Thursday July 6th 2023

By: EVF Performance 0

Warm up 2 rounds: 4 wall walks 4 yoga pushups 4 power snatches 4 behind the neck push jerks 4 overhead squats Snatch balance Every 2:30min for 5 rounds: 5 snatch balances, building up to a heavy set, compare to week 1 Conditioning 2 rounds for time: 40/32 cal row…

2023 07 05

Workout of the day – Wednesday July 5th 2023

By: EVF Performance 0

Warm up 2 rounds: 5 cat cows 5 per side single KB swings 5 T-pushups 10 banded face pulls (tied up to rig) Endurance 30 min alternating EMOM (5 rounds): 12/9 cal ski 12 KB snatches 24/16kg (switch arm anyhow) 12 weighted hanging knee raises 24 American KBS 24/16 kg…

2023 07 04

Workout of the day – Tuesday July 4th 2023

By: EVF Performance 0

9am A - In 20 min, find a 1RM snatch B - In 20 min, find a 1RM clean & jerk 10am & 11am - Community WOD Warm up 3 rounds: 5/side kneeling KB halo 5/side single KB thrusters 5/side single KB swings 5 ring rows Community WOD (EVF360 &…

2023 07 03

Workout of the day – Monday July 3rd 2023

By: EVF Performance 0

Warm up 1 min per leg couch stretch 1min pigeon stretch per side 2 rounds of: 10 Hawaiian squats (5 each side) 5 per arm single KB front rack lunge steps 5 burpees Box squat 5x5 at 95% of you conventional back squat 1RM Box should be set for the…

2023 07 02

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

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New To EVF

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter