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Workout of the day – Tuesday July 18th 2023

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

Workout of the day – Wednesday July 12th 2023

By: EVF Performance 0

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

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