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Warm up & Gymnastics skills 5 min amrap: 10 ring rows 5 cal ski 10 scap pushups 5 cal row Then, EMOM, for 5 min of: 6-8 pullups from the scaling option of choice - MUST include kip or butterfly Options in order of difficulty: Kipping swings (no pull) -…

2023 03 13

Workout of the day – Monday March 13th

By: EVF Performance 0

** New cycle alert ** Warm up 2 rounds: 10 dumbbell goblet squats 10 cal row or ski 10 DB goblet hold good mornings 10 cal row or ski 10 single dumbbell Box step ups Back squat Every 3 min for 7 rounds: 3 back squats at 75% across Conditioning…

2023 03 12

Workout of the day – Sunday March 12th

By: EVF Performance 0

Warm up 2 rounds: 5 floor slides 5 pronated snow angels (on your stomach) 30 sec handstand hold / wall walk hold 10 groiners Bench press Part A - Bench press 5x3 Part B - DB bench presses 3 x max reps at your weight from last week rest 2…

2023 03 11

Workout of the day – Saturday March 11th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time: For time 100 wall balls 20/14 lbs 100 toes to bar or hanging knee raises 100 snatches 95/65 lbs or 200 alternating single DB snatches 50/35 lbs 100 back squats 95/65 lbs or KB goblet squats 24/16 kg 100…

2023 03 10

Workout of the day – Friday March 10th

By: EVF Performance 0

Warm up Run 400m then 2 rounds of: 5 Airplanes per side 20 alternating single leg bridges 10 plate front raises Strength Part A - Deadlift 3x10 Part B - Single leg Romanian deadlift 2x8 per leg Note: build up to a heavy set of 10 on the deadlift throughout…

2023 03 09

Workout of the day – Thursday March 9th

By: EVF Performance 0

Warm up 30 cal machine (row, ski or bike), then: 2 rounds of: 20 band pullaparts 10 groiners 5 hang clusters (empty BB) Clean & jerk In 20 min, establish a 1RM clean & jerk Conditioning 10 min alternating EMOM: Even minutes: 6 snatches 95/65 lbs, max overhead squats in…

2023 03 08

Workout of the day – Wednesday March 8th

By: EVF Performance 0

Warm up 6 min AMRAP: 6 Inchworm with Push-ups 6 alternating single dumbbell clean & jerks 6 cal row Endurance Every 2:30 for 12 rounds, alternating between: Station 1: 500m/400m row Station 2: 50 double unders, 25 alternating DB snatches 35/25 lbs, 20 box jumps over 24/20 in Station 3:…

2023 03 07

Workout of the day – Tuesday March 7th

By: EVF Performance 0

Warm up 3 rounds 5/side 90-90 transitions 5/side banded lateral monster steps 10 empty BB thrusters General physical preparedness For time: 5 rounds of: 8 thrusters 95/65 lbs 10 burpees over bar -- rest 2 min, then 5 rounds of: 6 deadlifts 225/155 lbs 8 burpees over bar -- rest…

2023 03 06

Workout of the day – Monday March 6th

By: EVF Performance 0

Warm up 2 rounds 5/side thoracic extensions 5 Cuban presses with 2.5/5 lbs plates in each hand 5 yoga pushups 50 jumping jacks Front Squat + Jerk Part A - Using your 3RM from 3 weeks ago as a reference, perform 6 sets of 3 at 95% of this 3RM.…

2023 03 05

Workout of the day – Sunday March 5th

By: EVF Performance 0

Warm up 6 min AMRAP: 5/side thoracic extensions 5 KB Turkish situps per side 20 band pullaparts Bench press Part A - Bench press 3x5 Part B - DB bench presses 3x10 Interval conditioning For time, performed as 2 min on, 1 min off: 15 double DB devil presses 50/35…

2023 03 04

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