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Workout of the day – Thursday February 2nd

Warm up 2-3 rounds of (6 min cap): 20 sec machine sprint (row/ski/bike) 20 band pull aparts (palms facing up) 6 behind the neck BB press 8 overhead squats Snatch 5 min EMOM: 3 power snatches - 60-70% Then 5 min EMOM: 2 snatches - 70-80% (squat or power) Then…

2023 02 01

Workout of the day – Wednesday February 1st

By: EVF Performance 0

Warm up 2 rounds, performed at a rapid pace with light to medium weight: 10 alternating DB snatches 10 alternating single DB clean & jerks 10 burpees Endurance Three parts performed on a continuously running clock of 39 min, each for time and capped at 13 min, may be perform…

2023 01 31

Workout of the day – Tuesday January 31st

By: EVF Performance 0

Warm up 3 rounds of: 10 KB Russian twists 10 banded good mornings 10 alternating bird dogs Deadlift for GPP On a 20 min running clock: -- from 0:00 to 9:00: 9 min alternating EMOM: 6 deadlifts 8 toes to bars 10 box jumps over 30/24 in -- from 9:00…

2023 01 30

Workout of the day – Monday January 30th

By: EVF Performance 0

Warm up 3 rounds 5/side 90-90 transitions 5/side banded lateral monster steps 20 sec handstand hold or 40 alternating plank shoulder taps Front Squat + Jerk For load, from the rack: 2 front squats + 5 jerks 2 front squats + 4 jerks 2 front squats + 3 jerks 2…

2023 01 29

Workout of the day – Sunday January 29th

By: EVF Performance 0

Please note that the 10am EVF360 class is canceled for today Warm up 2 rounds: 5 yoga pushups 5 each way KB halo 5/side single KB sotts press 5/side single KB thrusters Bench press 10 min to work up to a heavy bench press for the day (Do not max…

2023 01 28

Workout of the day – Saturday January 28th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time**: 200/160 cal row 100 alternating DB snatches 50/35 lbs 50 deadlifts 225/155 lbs OR 100 double KB deadlifts 24/16 kg ** Every 5 min, starting at 0:00, both partners perform 10 synchronized ab-mat…

2023 01 27

Workout of the day – Friday January 27th

By: EVF Performance 0

Warm up 6 min to cycle through: 10 alternating plank extensions 10 alternating groiners 10 lunges with torso twists 10 kipping swings Gymnastics skills 10 min alternating EMOM: XX toes to bars or hanging knee raises 15 straight arm PVC banded lat pull downs Note: Start your toes to bars…

2023 01 26

Workout of the day – Thursday January 26th

By: EVF Performance 0

Warm up 2 rounds: 10 jumping good mornings 10 behind the neck BB push presses 10 cossack squats (2nd round with empty BB) 5 split jerk with empty BB C&J EMOM 5 min EMOM: 3 power clean & push jerk - 60-70% Then 5 min EMOM: 2 clean & jerks…

2023 01 25

Workout of the day – Wednesday January 25th

By: EVF Performance 0

Warm up 3 rounds: 10 cal row 10 wall balls 10 empty BB push presses or 10 DB push presses (light) Endurance 3 rounds for time, with cash out: 30 wall balls 20/14 lbs 30 sumo deadlift high pulls (BB: 75/55 lbs - KB: 24 /16 kg) 30 box jumps…

2023 01 24

Workout of the day – Tuesday January 24th

By: EVF Performance 0

Warm up 500m row/ski, or 1,000m bike, then, take 10 min to build up to your deadlift workout weight Deadlift GPP Hero "Marston" - 20 min AMRAP 1 Deadlift 405/285 lbs (or 85% of DL 1RM, whichever is lower) 10 Toes-to-bars 15 Burpees over bar Special Warfare Operator 1st Class…

2023 01 23

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