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Workout of the day – Saturday December 3rd

Community WOD (EVF360 & Crossfit) In teams of 2, for time: 60 wall balls 20/14 lbs 30 power snatches 115/75 OR 60 alternating DB snatches 50/35 lbs 60 wall balls 20/14 lbs 30 power snatches 115/75 OR 60 alternating DB snatches 50/35 lbs 60 wall balls 20/14 lbs 60 box…

2022 12 02

Workout of the day – Friday December 2nd

By: EVF Performance 0

Warm up 2 rounds: 5 yoga pushups 10 plank transitions 10 wall facing squats Snatch technique 4 min EMOM: 3 hang power snatches then, 4 min EMOM: 2 low hang power snatches then, 4 min EMOM: 1 power snatch Gymnastics 10 min alternating EMOM: 30 sec ring L-sit hold or…

2022 12 01

Workout of the day – Thursday December 1st

By: EVF Performance 0

Warm up 2 rounds: 10 banded PVC straight arm pull downs (lats activation) 10 alternating scales 10 weighted single leg bridges (plate or DB on hips) Deadlift 16 min to perform the following: Part A: work up to a heavy deadlift for the day (~90%) while maintaining form. Part B:…

2022 11 30

Workout of the day – Wednesday November 30th

By: EVF Performance 0

Warm-up 1 time through: 10 scap pullups 10 kipping swings 10 cal of machine of choice 10 KB Russian swings 10 pullups 10 cal of machine of choice Endurance 36 min alternating EMOM (6 rounds): Min 1: 15/12 cal ski Min 2: 1 round of Cindy (5 pullups + 10…

2022 11 29

Workout of the day – Tuesday November 29th

By: EVF Performance 0

Warm up 2 rounds: 6 empty BB kang squats 8 alternating jumping lunges 10 alternating single leg RDL (empty BB) Squat and clean technique Part A - 10 min Back squat - 3 sets of 5 at 75% of estimated 1RM Part B - 10 min Every 10 min for…

2022 11 28

Workout of the day – Monday November 28th

By: EVF Performance 0

** New 6-week cycle starting today ** Warm up 3 rounds: 20 band pullaparts 5 inch worms 20 sec handstand hold 5 no pushup burpees Shoulder press 16 min to perform: Shoulder press - 5x5**, increasing Work up to a heavy set of 5 for the day - start around…

2022 11 27

Workout of the day – Sunday November 27th

By: EVF Performance 0

CrossFit Warm up 2 rounds of: 10 burpees 10 empty BB hang squat cleans 5 kipping swings 5 strict pullups Conditioning Hero WOD: "Santiago" 7 rounds for time: 18 Dumbbell Hang Squat Cleans 35/25 lbs 18 Pull-ups 10 Power Cleans 135/95 lbs 10 Handstand Push-ups U.S. Army Sgt. Anibal Santiago,…

2022 11 26

Workout of the day – Saturday November 26th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, chipper style, for time: 50 double DB devil presses 50/35 lbs 100 toes to bars / V-ups 150 Box jumps over 24/20 in Note: Box jumps overs with Open standard, i.e. step down One partner working at a time, split as…

2022 11 25

Workout of the day – Friday November 25th

By: EVF Performance 0

Warm up 2 rounds: 4 high box step ups 6 snow angels 8 single leg glute bridges per leg 10 empty barbell front squats Olympic lifting 15 min to work up to a heavy complex of: 2 power cleans + 2 hang squat clean + 2 jerks Conditioning 14 min…

2022 11 24

Workout of the day – Thursday November 24th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 3, accumulate as many points as possible in 35 minutes: Partner 1: 750m/600m row. Partner 2: Barbell/Dumbbell station. Partner 3: Gymnastics station. Rotate through the stations every time partner 1 completes the row. Barbell / Dumbbell station: Barbell at 95/65 lbs Bear…

2022 11 23

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

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New To EVF

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter