EVF Performance | EVF Performance

Workout of the day – Sunday September 22nd

Warm up 2 rounds of:15 Band Pull Aparts15 Row Calories10 Wall Balls10 Gymnastics Kips Bodybuildling upper body strength 4 supersets:A1. 8 weighted ring rows (plate on chest), increasing.A2. Max effort DB pullover (load should allow for 10+ reps on the first round rest around 90 sec before starting another superset…

2024 09 21

Workout of the day – Saturday September 21st

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time:"Choose your own adventure" style100 hang power cleans [BB: 155/105, DBs: 200 reps with 50/35 lbs]200/160 cal row600 double unders Note: choose how you split reps between partners, and the order in which you complete the workout.You can start with…

2024 09 20

Workout of the day – Friday September 20th

By: EVF Performance 0

Warm up 20 thick band good mornings, then6 mins AMRAP:5 L/5 R single arm KBS5 pullups or ring rows5 burpees5 situps Deadlift Deadlift 4x5 at 85% of your 4RM from last week, or 75% of your most recent deadlift 1RM, whichever is calculated number is higher if you have both.…

2024 09 19

Workout of the day – Thursday September 19th

By: EVF Performance 0

Warm up 1 min pull-up bar dead hang, then:4 min AMRAP:5 down ups5 jump squats2 inch worms4 alternating T push-ups Push jerk + split jerk Using your most recent clean and jerk 1RMPush jerk5 at 55%, 5 at 65%, 4 at 70%, 4 at 70%Split jerk5 at 70%, 5 at…

2024 09 18

Workout of the day – Wednesday September 18th

By: EVF Performance 0

Warm up 3 rounds:10 yoga pushups15 supermen200m ski Gymnastics skills and strength 12 min alternating EMOM8-12 DB bench row AHAP with sec hold at the top8-12 strict box dips30 sec ring support hold Scaling options: feet supported or band supported box dipsNote: to set up the bench row, stack a…

2024 09 17

Workout of the day – Tuesday September 17th

By: EVF Performance 0

Warm up 3 rounds:5/leg lateral Box step-ups10 hollow rocks5/leg cossack squats10 box jumps Back squat 4x8 at 70-75%Use your most recent 1RM. If you don't know it and tested last week, you can use your 10RM from last week as today's load. Conditioning 6 min AMRAP:20 alternating jumping lunges8 double…

2024 09 16

Workout of the day – Monday September 16th

By: EVF Performance 0

Warm up 3 rounds:10 yoga pushups200m row10 double DB hang snatches (light) Olympic lifting High hang muscle snatches - 3x3High hang power snatches - 3x3High hang squat snatches - 3x3**High hang = mid-thighsToday's focus should be on getting full hip and leg extension before you start engaging shoulders and arms.…

2024 09 15

Workout of the day – Sunday September 15th

By: EVF Performance 0

Warm up 2 rounds10 alternating lunges with torso twist10 shuttle runs50 jumping jacks50 ft. high knees50 ft. butt kicks Benchmark 1 mile run time trial Bodybuildling upper body strength 3 supersets:A1 - 8 double DB bent over rowA2 - max effort banded PVC straight arms pull downs (green band recommended)--…

2024 09 14

Workout of the day – Saturday September 14th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) For time, split as desired between partners, one partner working at a time:150 wall balls 20/14 lbs120 alternating dumbbell snatches 50/35 lbs90 box jumps over 24/20 in60 cal ski/row30 bar muscles up or 90 pullups Time cap: 32 min Olympic lifting Part ABehind the neck…

2024 09 13

Workout of the day – Friday September 13th 2024

By: EVF Performance 0

Warm up 2-3 rounds:10 alternating bird dogs10 hollow rocks10 alternating cossack squats5 barbell kang squats5 per side single KB suitcase deadlifts Deadlift benchmark Take 20 min to establish a 4 rep max deadlift Conditioning 16 min alternating EMOM10 plate V-ups200m run10 barbell ab rollouts12/10 cal ski EVF360 Part A5 rounds…

2024 09 12

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