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Warm up 6 min AMRAP: 10 scap pullups 15 Jump Squats 10 Shoulder Taps 15 band pull aparts Strength Take 15 to find a new 1RM shoulder press Suggested warm-up: 5 reps at 50% 3 reps at 70% 2 reps at 80% 1 rep at 85% 1 rep at 92.5%…

2023 04 22

Workout of the day – Saturday April 22nd

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 25 min partner AMRAP, teams of 2, on partner working at a time: 500m/400m row 40 deadlifts 30 shoulder to overheads 20 power cleans 10 power snatches Dumbbells: 2x50/35 lbs BB: weight increase each round Rd1 75/55 lbs Rd2 95/65 lbs Rd3 115/85 lbs Rd4…

2023 04 21

Workout of the day – Friday April 21st

By: EVF Performance 0

Warm up 5 min AMRAP: 5 inch worms 5 wall facing squats 2 wall walks 5 no-pushup burpees Overhead squat 15 min to find a heavy set of 5 reps for the day Conditioning French Throwdown qualifier 2023 WOD 2: 4 rounds for time: 12/9/6/3 reps of wall walks (reps…

2023 04 20

Workout of the day – Thursday April 20th

By: EVF Performance 0

Warm up 2 rounds of: 15 Band Pull Aparts 15 Row Calories 10 Wall Balls 10 straight arms plate raises Strength Every 2 min for 3 rounds, for load and quality, rotating through: 2 Turkish getups per side AHAP 10 Bulgarian split squats per leg (DB held farmer's style) 8…

2023 04 19

Workout of the day – Wednesday April 19th

By: EVF Performance 0

Warm up 2 rounds 5/side thoracic extensions 10 supermen 10 ring rows 10 V-ups Endurance Barbara 5 rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats -- Rest 3 mins between each round. Time cap: 40 min

2023 04 18

Workout of the day – Tuesday April 18th

By: EVF Performance 0

Warm up 2 rounds 10 hollow rocks 10 yoga pushups 10 kip swings 10 band pull-aparts 10 cal ski Gymnastics 3 attempts or less to find a max set of UB pullups If you don't have pullups, 3 attempts or less to find a max rep of your pull up…

2023 04 17

Workout of the day – Monday April 17th

By: EVF Performance 0

Warm up 500m row/ski or 400m run Then, 2 rounds of: 10 glute bridges 10 alternating box step ups 10 alternating cossack squats 10 deadbugs Back squat 20 min to find a 1RM back squat Suggested warm-up: 5 paused back squats with empty bar 5 back squats at 50% 3…

2023 04 16

Workout of the day – Sunday April 16th

By: EVF Performance 0

Warm up 2 rounds: 10 alternating single dumbbell overhead lunges 10 alternating single arm dumbbell high pulls 5/arm dumbbell Z-presses 5/side Turkish situps Strength Bench press - 3x5 Do not include your warm up sets, count your working sets of 5 bench presses. Time cap: 12 min Conditioning Every 8…

2023 04 15

Workout of the day – Saturday April 15th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 30 min partner AMRAP, teams of 2, one partner working at a time: 100/80 cal row 100 hang power cleans (BB: 95/65 lbs, DBs: 2x35/25 lbs) 100 Push-ups 100 Push jerks (BB: 95/65 lbs, DBs: 2x35/25 lbs) Olympic lifting Muscle snatch 3x3 at 60% Time…

2023 04 14

Workout of the day – Friday April 14th

By: EVF Performance 0

Warm up 4 Rounds 5 Pull Ups 10 OHS w/ Empty Bar 5 Tall Box Jumps Snatch + overhead squat Every 90 sec for 10 rounds: 1 squat snatch + 4 overhead squats Note: load should not exceed 75% of your 1RM snatch Conditioning Every 3 min for 5 rounds,…

2023 04 13

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