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Warm up & Gymnastics skills 2 rounds of: 15 Band Pull Aparts 15 Row Calories 10 Gymnastics Kips Then, EMOM, for 5 min of: 7-9 pullups from the scaling option of choice - MUST include kip or butterfly Options in order of difficulty: Kipping swings (no pull) - practice the…

2023 03 20

Workout of the day – Monday March 20th

By: EVF Performance 0

Warm up 2 rounds: 5/leg lateral Box step-ups 10 hollow rocks 5/leg cossack squats 10 box jumps Back squat Every 3 min for 7 rounds: 3 back squats at 78% across Note: Increase weight by 3% from last week Conditioning 4 rounds for max reps (12 min): 75 sec AMRAP…

2023 03 19

Workout of the day – Sunday March 19th

By: EVF Performance 0

Warm up 1 min pull-up bar dead hang, then: 3 rounds of: 4 squat thrusts 4 jump squats 4 alternating T push-ups 4 plate Da-vinci raises Strength Supersets A1. Strict press 5x6, increasing A2. 5x8 single arm half-kneeling DB presses per side Note: build up throughout the 5 sets, rest…

2023 03 18

Workout of the day – Saturday March 18th

By: EVF Performance 0

9am class - Community WOD (EVF360 & Crossfit) Teams of 2, 30 rounds for time. switch partner after full round: 3 double DB box steps over 24/20 in 50/35 lbs 2 wall walks 10 pushups Time cap: 30min 10am-12pm Open Quarterfinals test 2 - Team version 12-minute AMRAP: 8 synchro…

2023 03 17

Workout of the day – Friday March 17th

By: EVF Performance 0

Warm up 10 PVC passthroughs, 10 PVC around the world, then, 2 rounds of: 10 wall facing squats 10 band pull aparts 10 straight arm plate raise to overhead in squat hold (5/arm with small plates) Tempo overhead squat + snatch balance Part A Tempo overhead squat 5x5 with 33X1…

2023 03 16

Workout of the day – Thursday March 16th

By: EVF Performance 0

Warm up2 rounds:50 ft. lunges with twists50 ft. single arm DB overhead lunges (light)50 ft. duck walk50 ft. burpee broad jumps LungesEvery 2 min for 6 rounds:10 alternating back rack rear lungesNote: 5 per leg. Build up on weight throughout, with a goal to end around 75-80% of your estimated…

2023 03 15

Workout of the day – Wednesday March 15th

By: EVF Performance 0

Warm up 50 jumping jacks, then, 2 min AMRAP: Double unders Scale to single unders or double under attempts Endurance Part A Row 5k/4k for time Time cap: 22 min Part B For time, 10-9-8-...-3-2-1 reps of: Russian KBS 32/24 kg Handstand pushups / pike pushups ** perform 8 burpees…

2023 03 14

Workout of the day – Tuesday March 14th

By: EVF Performance 0

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

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