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Workout of the day – Saturday May 13th 2023

Community WOD (EVF360 & Crossfit) For time, in teams of 2, split as desired: 100/80 cal row 50 burpees box jumps over 24/20 in Then, 10 rounds of: 10 double DB clean and jerks 50/35 lbs 20 toes to bars Then: 50 burpees box jumps over 24/20 in 100/80 cal…

2023 05 12

Workout of the day – Friday May 12th 2023

By: EVF Performance 0

Warm up 6 min alternating EMOM: 15/side KB suitcase deadlift 40 sec row 8/side bottom up KB presses Strength Bench: 4x4 at 80-82.5%, ME at 72.5% Pullups: 4 sets of 3 weighted pullups Conditioning For time: 21-15-9 Pullups Push presses 115/80 lbs 400m run after each round, including last Time…

2023 05 11

Workout of the day – Thursday May 11th 2023

By: EVF Performance 0

Warm up 3 rounds 5 Russian Baby Makers 10 Hawaiian or cossack squats 5 hang squat clean and jerks (empty BB) 10 A-frame toe touches Clean + Split Jerk Every 90 sec for 10 rounds: 1 clean + split jerk 70%, 75%, 80%x6, 70%, 65% Conditioning 3 rounds of 3…

2023 05 10

Workout of the day – Wednesday May 10th 2023

By: EVF Performance 0

Warm up 6 min AMRAP: 5 Cuban presses with light plates 5/arm single arm dumbbell bentover rows 5 burpees 5 ring rows -- then take 4 min to practice your handstand pushup/pushup option of the day. Endurance 2017 crossfit games regional even 1 For time, wearing a 20/14 lb weight…

2023 05 09

Workout of the day – Tuesday May 9th 2023

By: EVF Performance 0

Warm up 2 rounds of: 10 double DB box step overs 24/20 in 10 thick band good mornings 10 cal row Deadlift 8 at 65%, 6 at 75%, 4 at 77.5%, 2 at 85%, 5 at 80%, 5 at 80%, ME at 75% Conditioning For time: 50 deadlifts 225/155 lbs…

2023 05 08

Workout of the day – Monday May 8th 2023

By: EVF Performance 0

Warm up 2 rounds 5 inch worms 5 yoga push-ups 10 band pass throughs 5/side KB Turkish getups Push press 5 @ 75%, 3 @ 85%, ME @ 95%, rest 3min, ME @ 95% Note: use 95% of your estimated 1RM as reference. So if your 1RM is 100 lbs,…

2023 05 07

Workout of the day – Sunday May 7th 2023

By: EVF Performance 0

Warm up 3 rounds: 5/leg lateral Box step-ups 10 hollow rocks 5/leg cossack squats 10 double DB bent over rows Front Squat Waves: 5 at 70%, 4 at 75%, 3 at 80%, 5 at 75%, 4 at 80%, 3 at 85% Conditioning 5 min AMRAP with buy-in: 200m run, then…

2023 05 06

Workout of the day – Saturday May 6th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Teams of 2, for time, one partner working at a time, split as desired: 50/40 cal row 50 box jumps 30/24 in 50 power snatches (BB: 115/80 lbs, DB: 2x 35/25 lbs) 50 shoulder to overheads (BB: 115/80 lbs, DB: 2x 35/25 lbs) 50 handstand…

2023 05 05

Workout of the day – Friday May 5th 2023

By: EVF Performance 0

Warm up 1 round: 60s row or ski 5 yoga pushups 4 burpee pullups 3 wall walks 20 banded pull apart 10 plate ground-to-overhead Push - Pull Bench: 4 sets of 5 at 75-77.5%, then, Max Effort at 67.5% Pullups: 4 sets of 4 weighted pullups - build up from…

2023 05 04

Workout of the day – Thursday May 4th

By: EVF Performance 0

Warm up 7 min AMRAP: 6x50ft. shuttle run 12 single arm dumbbell power cleans 5/arm single dumbbell push press Clean + Split Jerk E2MOM for 14 min: 2 cleans + 2 split jerks 70%, 75%x5, 60% Note: Same as last week, follow the percentage for the 7 sets. This is…

2023 05 03

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter