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Workout of the day – Monday June 12th 2023

Warm up 3 rounds or 7 min 10 no-push-up burpees 10 scap pushups / scap HSPU 10 banded face pulls Split jerks from blocks (15 min) 4 at 65%, 4 at 70%, 3 at 72.5%, 3 at 75%, 2 at 85%, 1 at 95%, Conditioning For time: 400m run 21…

2023 06 11

Workout of the day – Sunday June 11th 2023

By: EVF Performance 0

Warm up 3 rounds 10 banded good mornings 10 glute bridges 10 yoga pushups Time cap: 7 min Strength and bodybuilding 20 min to perform the following (break up as you wish): Bench Press 10-8-6-4-2 Single leg RDL 3x8 per side Weighted hanging knee raises 3x8 Conditioning Every 3 min…

2023 06 10

Workout of the day – Saturday June 10th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 25 min partner AMRAP: 100 double unders 100 ft. sandbag carry AHAP 100 American KBS 32/24 kg 1,000m run (2 laps around the block) Note: all movements are split evenly between partners except for the run, both partners run together. Olympic lifting Warm-up: Dynamic Muscle…

2023 06 09

Workout of the day – Friday June 9th 2023

By: EVF Performance 0

Warm up 400m run then, 2 rounds: 10 bent over straight arms banded PVC pull downs 10 alternating single KB front rack box step ups 10 KB goblet squats with press outs Clean pulls & Anderson front squats Clean pulls: 3x5 at 90% of clean 1RM Anderson front squats: 3x5…

2023 06 08

Workout of the day – Thursday June 8th 2023

By: EVF Performance 0

Warm up 2 rounds: 10 elbow rucked band pull aparts 10 band pull aparts 5 KB/DB windmills per side 10 wall facing squats Snatch balance Using your snatch recent or estimated 1RM as reference, every 2:30min for 5 rounds: 5 snatch balances at 80% Conditioning 4 rounds for time: 7…

2023 06 07

Workout of the day – Wednesday June 7th 2023

By: EVF Performance 0

Warm up 2 rounds: 250m row 8/arm KB suitcase deadlifts 8 KB goblet hold sumo-stance good mornings 10 alternating deadbugs Endurance For time: 800m run 9 deadlifts 800m run 15 deadlifts 400m run 21 deadlifts 400m run 27 wall balls 20/14 lbs 200m run 33 wall balls 20/14 lbs 200m…

2023 06 06

Workout of the day – Tuesday June 6th 2023

By: EVF Performance 0

Warm up 3 rounds: 10 alternating single leg glute bridges 5 BB kang squats 5 BB jump squats Back squat 5 at 65%, 5 at 75%, Max effort at 85%, rest 3 min, Max effort at 85% Note: use 90% of your estimated 1RM as reference. So if your 1RM…

2023 06 05

Workout of the day – Monday June 5th 2023

By: EVF Performance 0

** New 5-week cycle ** - We will be testing a 1RM clean & jerk and a 1RM snatch in the week of July 4th Monday: split jerk & long metcon. Tuesday: Back squat Wendler cycle - Gymnastics with focus on toes-to-bars - short metcon with gymnastics and weighlifting. Wednesday:…

2023 06 04

Workout of the day – Sunday June 4th 2023

By: EVF Performance 0

Warm up 3 rounds: 5/ side lateral banded monster walk 5 yoga pushups 5 tempo jump squats (3 seconds negative) 5 front squats (add weight each round: 40%, 50%, 65%) Front Squat Waves: 3 at 82.5% 2 at 87.5% 1 at 92.5% 3 at 87.5% 2 at 92.5% 1 at…

2023 06 03

Workout of the day – Saturday June 3rd 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, 5 rounds for max reps, 1 min per station, performed as FGB style, split work as desired but only one person working at a time (29 min): Wall balls 20/14 lbs Toes to bars Box jumps 24/20 in Shoulder to overheads…

2023 06 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