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Workout of the day – Thursday April 13th

Warm up 7 min AMRAP: 5 shuttle runs (25ft. out and back) 5/side single dumbbell power cleans 5/arm single dumbbell push press Strength Every 4 min for 4 rounds: 16 alternating KB goblet hold box step ups 24/16 kg 12 alternating DB renegade rows 50/35 lbs 8 meters broad jumps…

2023 04 12

Workout of the day – Wednesday April 12th

By: EVF Performance 0

Warm up 500m row/ski Then, 2 rounds: 10 ring rows 10 DB burpee deadlifts 10 alternating DB renegade rows Endurance (32 min) 4 rounds, each for time, starting a round every 8 min: 800m run 12 strict pull-ups 36 American KBS 24/16 lg Scaling: Adjust to strict banded pullups

2023 04 11

Workout of the day – Tuesday April 11th

By: EVF Performance 0

Warm up 3 rounds 5 inch worms with pushups 10 shoulder taps 10 single KBS per arm 5 windmills per arm Strength 8 min alternating EMOM: 2 deadlifts at 70% 12/9 cal row -- rest 2 min 8 min alternating EMOM: 1 deadlifts at 80% 12 lateral burpees over bar…

2023 04 10

Workout of the day – Monday April 10th

By: EVF Performance 0

Warm up 6 min AMRAP: 5 supermen 5 plank to squat (aka groiners) 5/leg weighted box step ups 10 alternating jumping lunges Back squat 3 sets of: 5 tempo back squats at 50%, with 31X1 tempo Conditioning 3 rounds for time of: 15 power cleans 100/70 lbs 45 double unders…

2023 04 09

Workout of the day – Sunday April 9th

By: EVF Performance 0

Warm up 2 rounds 10 supermen 10 yoga pushups 10 single arm KBS per arm 10 single KB push presses per arm 10 cal ski Strength Superset A1. Strict press 7x3, increasing A2. 3 seated wall ball throws - throw as high as possible with just the power of your…

2023 04 08

Workout of the day – Saturday April 8th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 25 min partner AMRAP, one partner working at a time, alternating full rounds:2 bar muscle ups / 6 pullups4 deficit HSPU / 6 pike pushups with hands on DBs6 hang clean and jerks (BB: 115/75 lbs, DB: 2x50/35 lbs)8/7 cal row Olympic lifting Power cleans…

2023 04 07

Workout of the day – Friday April 7th

By: EVF Performance 0

Warm up 3 rounds 5/side thoracic extensions 20 double unders 5 snow angels 5 empty BB snatch balance (or PVC) Overhead squat + snatch balance Part A Overhead squat 5x3 Note: Increase from last week Part B Snatch balance with 3 sec pause in catch 5x1 at 90%+ of 1RM…

2023 04 06

Workout of the day – Thursday April 6th

By: EVF Performance 0

Warm up 6 min alternating EMOM: 20 spiderman steps 15/side KB suitcase deadlift 12 high box step ups Lunges Every 4 min for 4 rounds: 10 alternating deficit back rack rear lunges Note: 5 per leg. Stand on a 45 lbs plate, and step back into a lunge keeping the…

2023 04 05

Workout of the day – Wednesday April 5th

By: EVF Performance 0

Warm up 2 min cardio machine of choice, then: 3 rounds: 8 alternating single DB devil presses 4/ arm single DB push presses 4 deadlifts (increase weight each round, BB or KB) Endurance (34 min) 2 rounds of: 2 min AMRAP cal row 2 min AMRAP American KBS 32/24 kg…

2023 04 04

Workout of the day – Tuesday April 4th

By: EVF Performance 0

Warm up & Gymnastics skills 3 rounds: 10 thick band good mornings 5 snow angels 10 ring rows Then, every 30 sec for 8 rounds(4 min): 4-6 pullups from the scaling option of choice - MUST include kip or butterfly Options in order of difficulty: Kipping swings (no pull) -…

2023 04 03

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