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Warm up 6 min alternating EMOM (2 rounds): Row 150 m Ski 150m 20 lunge steps with twist Then: 5 back squats at 50% 5 back squats at 70% 3 back squats at 80% Back squat Every 3 min for 7 rounds: 3 back squats at 84% across Note: Increase…

2023 04 02

Workout of the day – Sunday April 2nd

By: EVF Performance 0

Warm up 3 rounds: 15 sec bar hang 30 alternating plank shoulder taps 5 inch worms with pushups 30 jumping jacks Strength Superset A1. Strict press 6x4, increasing A2. 20 alternating DB bench presses (10 per arm - keep the other DB in the lockout position) Aim to add 2.5-5%…

2023 04 02

Workout of the day – Saturday April 1st

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 30 min partner AMReps, one partner working at a time, split as desired: 100 wall balls 20/14 lbs 30 squat cleans (BB: 135/95 lbs - DBs: 2x50s) 100 wall balls 20/14 lbs 30 hang squat cleans (BB: 135/95 lbs - DBs: 2x50s) 100 wall balls…

2023 03 31

Workout of the day – Friday March 31st

By: EVF Performance 0

Warm up Row 500m/400m or Run 400m, then 2 rounds of: 5 thoracic extensions per side 5/side KB windmills 10 PVC Cuban presses 10 alternating bird dogs Overhead squat + snatch balance Part A Overhead squat 5x5 Note: No tempo, increase from 2 weeks ago, Part B Snatch balance 5x2…

2023 03 30

Workout of the day – Thursday March 30th

By: EVF Performance 0

Warm up 6 min AMRAP: 5/ side lateral banded monster walk 5 Russian baby makers 10/leg lateral leg swings 10 supermen Lunges Every 2 min for 6 rounds: 10 alternating deficit back rack rear lunges Note: 5 per leg. Stand on a 45 lbs plate, and step back into a…

2023 03 29

Workout of the day – Wednesday March 29th

By: EVF Performance 0

Warm up 3 rounds (6 min) 10 high box steps ups 100m ski 10 ring rows 100m row Endurance 3 rounds for time: 25 burpee box jumps 24/20 in 250m/200m row 25 double DB front squats 50/35 lbs 15/12 calorie bike or ski 25 pull ups 250m/200m row 25 American…

2023 03 28

Workout of the day – Tuesday March 28th

By: EVF Performance 0

Warm up & Gymnastics skills 2 rounds of: 10 Cuban presses with 5# plates in each hand 20 A-frame toe touches 10 bent over DB rows (lights) 20 sec dead hang from rig Then, every 30 sec for 10 rounds(5 min): 3-5 pullups from the scaling option of choice -…

2023 03 27

Workout of the day – Monday March 27th

By: EVF Performance 0

Warm up 400m run, then: 2 rounds: 10 alternating cossack squat (hold the rig if needed for balance to reach full depth) 20 alternating glute bridges 5 BB kang squats Back squat Every 3 min for 7 rounds: 3 back squats at 81% across Note: Increase weight by 3% from…

2023 03 26

Workout of the day – Sunday March 26th

By: EVF Performance 0

Warm up 3 rounds: 15 sec bar hang 30 alternating plank shoulder taps 5 inch worms with pushups 30 jumping jacks Strength Superset A1. Strict press 5x5, increasing A2. 100 ft. double DB offset carry (one DB in the front rack, one DB held farmer's style - switch half way)…

2023 03 25

Workout of the day – Saturday March 25th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Teams of 4 - 3 rounds for time: Partner A: 600/500 row Partner B: 10 L/10 R Single Arm Kettlebell Push Press 24/16 kg + Kettlebell Front Rack Hold 24/16 kg Partner C: 30/20 Assault Bike or Ski Calories Partner D: 20 Dumbbell Thrusters 35/25…

2023 03 24

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