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Warm up 3 rounds (6 min cap): 5/arm single DB floor presses 10 plate V-ups 5/arm single arm DB cleans 5 no pushup burpees Endurance 3 rounds for time: 800m run 10 hang power cleans (BB: 155/105 lbs, DB: 2x60/40 lbs) 15 Burpees Over Bar/Dumbbells 20 Toes-to-bars Time cap: 30…

2023 05 02

Workout of the day – Tuesday May 2nd

By: EVF Performance 0

Warm up 2-3 rounds (6 min): 10 thick band good mornings 5 bird dogs per side 10 cal ski 5 single KB deadlifts per side Deadlift 10 at 55% 8 at 65% 6 at 75% 4 at 77.5% 2 at 82.5% 4 at 80% 6 at 77.5% 6 at 77.5%…

2023 05 01

Workout of the day – Monday May 1st

By: EVF Performance 0

Warm up 3 rounds: 5 inch worms 5 double DB front raises (light) 10 empty barbell thrusters 20 sec handstand / wall walk hold Push press 3 @ 70%, 3 @ 80%, ME @ 90%, rest 3min, ME @ 90% Note: use 95% of your estimated 1RM as reference. So…

2023 04 30

Workout of the day – Sunday April 30th

By: EVF Performance 0

Warm up Every 2 min for 3 rounds: 5 burpees 10 cossack squats 10 squat thrusts 5 kipping toes to bars / kipping hanging knee raiss Front Squat Waves: 5 at 65%, 4 at 70%, 3 at 75%, 5 at 70%, 4 at 75%, 3 at 80% Conditioning (18 min)…

2023 04 29

Workout of the day – Saturday April 29th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of two, for time: 80/64 cal row 40 ring dips XX overhead squats (BB: 20 reps at 135/95 lbs, DB: 40 reps with one DB of 50/35 lbs 40/32 cal row 20 ring dips XX overhead squats (BB: 10 reps at 165/110 lbs,…

2023 04 28

Workout of the day – Friday April 28th

By: EVF Performance 0

Warm up 400m run, then: 2 rounds: 5 floor slides 5/side KB Turkish situps 5/arm KB upright rows 10 alternating T pushups Push - Pull Bench: 5x10 at 50-60% (base volume prep) Pullups: 4 sets of 5 weighted pullups Conditioning 10 min AMRAP ladder: 1-2-3-4... wall walks 4-8-12-16... wall balls…

2023 04 27

Workout of the day – Thursday April 27th

By: EVF Performance 0

Warm up 3 rounds: 5/side Cossack squats 5 empty BB jumping squats 5 empty BB thrusters 5 empty BB split jerks Clean + Split Jerk E2MOM for 14 min: 3 cleans + 3 split jerks 60%, 65%, 70%x4, 60% Note: follow the percentage for the 7 sets. This is 3…

2023 04 26

Workout of the day – Wednesday April 26th

By: EVF Performance 0

Warm up 3 rounds: 10 A-frame toe-touches 5/side KB suitcase deadlifts 5/arm single arm KBS 5/arm KB push presses Endurance Every 8 min for 4 rounds: 400m run 20 sumo deadlifts high pulls (BB: 75/55 lbs, KB: 24/16 kg) 15 hang power snatches (BB: 75/55 lbs, KB: 24/16 kg 10…

2023 04 25

Workout of the day – Tuesday April 25th

By: EVF Performance 0

Warm up 2 rounds: 45 sec row/ski/bike 8/leg single leg KB RDL 8/arm single arm KBS 8 alternating bird dogs Deadlift Inverted pyramid: 10 at 50%, 8 at 60%, 6 at 70%, 4 at 75%, 2 at 80%, 4 at 77.5%, 6 at 75%, 8 at 70%, 10 at 60%…

2023 04 24

Workout of the day – Monday April 24th

By: EVF Performance 0

Warm up 2 rounds of 40 sec work, 20 sec rest/transition: Row for distance Alternating DB front raises (light) Alternating single DB thrusters (moderate) Push press 5 @ 65%, 5 @ 75%, ME @ 85%, rest 3 min, ME @ 85% Conditioning 4 rounds for time: 21/18 cal row 18…

2023 04 23

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