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Workout of the day – Wednesday March 1st

Warm up 2 rounds of: 200m row 5 KB goblet squats 5 yoga pushups 1 wall walk Endurance In a 16 min window: Buy-in: 2,000m/1,600m row then, in the remaining time, AMRAP: 15 American KBS 24/16 kg 10 KB goblet hold box steps over 24/20 in, 24/16 kg 5 wall…

2023 02 28

Workout of the day – Tuesday February 28th

By: EVF Performance 0

Warm up 3 rounds: 4 high box step ups 4 scap pushups 4 per side dead bugs 4 per side single leg glute bridges Then take 6 min to warm up your deadlift Deadlift GPP 8 min alternating EMOM: 3 deadlifts @ 75% of 1RM 10 box jumps 24/20 in…

2023 02 27

Workout of the day – Monday February 27th

By: EVF Performance 0

Warm up 3 rounds 10 Cossack squats 20 alternating plank shoulder taps 10 alternating bird dogs Front Squat + Jerk Part A - Using your 3RM from 2 weeks ago as a reference, perform 6 sets of 3 at 90% of this 3RM. If you do not know your 3RM,…

2023 02 26

Workout of the day – Sunday February 26th

By: EVF Performance 0

Warm up 2 rounds: 6 T-pushups (3 each arm) 5 scap push ups 4 alternating plank extensions 3 wall walks Bench press Dumbbell bench press: 5x10 Build up throughout as long as the sets remain unbroken ** after each set of DB bench press, perform 5 wall ball push presses:…

2023 02 25

Workout of the day – Saturday February 25th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Teams of 2, for time, partners alternate full rounds: 50 rounds of: 2 power snatches 115/75 lbs OR 4 alternating DB snatches 50/35 lbs 3 overhead squats 115/75 lbs OR 6 alternating single DB overhead lunges 50/35 lbs 4 box jumps 24/20 in Time cap:…

2023 02 24

Workout of the day – Friday February 24th

By: EVF Performance 0

Open WOD 23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 25 ft out/25 ft back) *Add 5 burpee pull-ups after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)…

2023 02 23

Workout of the day – Thursday February 23rd

By: EVF Performance 0

Warm up 3 rounds: 6 empty BB kang squats 8 push presses 10 alternating single leg RDL (empty BB) Clean & Jerks 10 min EMOM: 2 clean & jerks at 70-75% Aerobic capacity / Pre-open WOD "Flush" Every 2:30 min for 20 min, alternating between stations (2 rounds at each…

2023 02 22

Workout of the day – Wednesday February 22nd

By: EVF Performance 0

Warm up 3 rounds 5 pronated snow angels (face down) 10 single arm DB thrusters 10 single DB box steps over (light) Endurance For time: 4 rounds of: 5 devil presses 50/35 lbs 10 double DB box step overs 24/20 in, 50/35 lbs 10/8 cal row -- rest 2 min,…

2023 02 21

Workout of the day – Tuesday February 21st

By: EVF Performance 0

Warm up 6 min AMRAP: 5/leg single leg glute bridges 10 alternating plank shoulder taps 10 alternating single DB renegade rows 5 groiners Deadlift GPP 5 rounds for time: 5 deadlifts at 60% or 1RM 10 burpees over the bar 5 deadlifts at 60% or 1RM 10 single KB overhead…

2023 02 20

Workout of the day – Monday February 20th

By: EVF Performance 0

Warm up 1 min pigeon stretch per side, then: 3 rounds, with an empty barbell: 5 hang clean & jerks 5 pause front squats 5 split jerks Front Squat + Jerk Part A - Using your 3RM from last week as a reference, perform 6 sets of 3 at 85%…

2023 02 19

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