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Workout of the day – Friday January 20th

Warm up 2 rounds: 5 scap pushups 5 pronated snow angels (face down) 20 sec handstand hold 10 handstand kick up Gymnastics skills 10 min alternating EMOM: X unbroken handstand pushup OR XX Hand-release pushups 16 alternating single DB overhead lunge steps 50/35 lbs (8 per arm) Note: the goal…

2023 01 19

Workout of the day – Thursday January 19th

By: EVF Performance 0

Warm up 2 rounds: 10 alternating bird dogs 10 hollow rocks 10 alternating cossack squats 5 BB hang power cleans Power clean Performing one set every 90 sec (15 min total): Set 1: 3 paused clean pulls at 70% (2 sec pause at the knee) Set 2: 2 power cleans…

2023 01 18

Workout of the day – Wednesday January 18th

By: EVF Performance 0

Warm up 2 rounds of: 10 empty barbell hang squat cleans 10 alternating single arm DB thrusters 5 box step ups per leg then take 5 min to warm up your squat cleans (KB or BB) Endurance 30 min alternating EMOM: 14 toes to bars 14 alternating DB snatches 4…

2023 01 17

Workout of the day – Tuesday January 17th

By: EVF Performance 0

Warm up 2 rounds: 10 A-frame toe touches 5 yoga pushups 5 burpees 10 alternating single leg glute bridges then take 6 min to warm up to your 60% deadlift weight Deadlift GPP 3 rounds of 90 sec AMReps: 8 deadlifts @ 60% of 1RM 8 deficit handstand pushups 4/2…

2023 01 16

Workout of the day – Monday January 16th

By: EVF Performance 0

Warm up 2 rounds of: 5 scap pushups 5 wall/floor slides -- then 3 rounds of: 5 empty bar hang squat cleans 5 empty bar split jerks Front Squat + Jerk For load, from the rack: 4 front squats + 5 jerks 4 front squats + 4 jerks 4 front…

2023 01 15

Workout of the day – Sunday January 15th

By: EVF Performance 0

Warm up 6 min AMRAP: 10 band pullaparts 10 band passthroughs 5 per side bottom up KB half kneeling presses 5 per side KB push presses Bench press 10 min to work up to a heavy bench press for the day (Do not max out!) - ~90% Then, 8 min…

2023 01 14

Workout of the day – Saturday January 14th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) 30 min partner AMRAP: 14/12 cal row 8 toes to bars / hanging knee raises 6 hang clean & jerks (BB: 95/65 lbs, DBs: 2x35/25 lbs) ** Partner complete a full round before switching. After completing a round, the athlete must complete 50 ft. sandbag…

2023 01 13

Workout of the day – Friday January 13th

By: EVF Performance 0

Warm up 2 rounds: 10 alternating single dumbbell overhead lunges 10 alternating single arm dumbbell high pulls 10 squat thrusts Gymnastics skills 12 min alternating EMOM: X unbroken pullups or XX UB bar muscle ups Handstand hold/walk practice 12 alternating double DB front rack lunges 50/35 lbs Note: the goal…

2023 01 12

Workout of the day – Thursday January 12th

By: EVF Performance 0

Warm up 2 rounds: 10 banded TYI 10 wall facing squats 5 tall snatches with empty BB 5 overhead squats with empty BB Snatch Performing one set every 90 sec (15 min total): Set 1: 3 paused snatch high pulls at 70% (2 sec pause at the knee) Set 2:…

2023 01 11

Workout of the day – Wednesday January 11th

By: EVF Performance 0

Warm up 6 min AMRAP: 5 cal ski 5 snow angels 10 alternating jumping lunges 5 empty barbell / DB hang snatches Endurance (33 min excluding last rest) 5 rounds, 1 min per station for max reps, 2 min rest between rounds: Push Press (BB: 75/55 lbs, DBs: 2x35/25 lbs)…

2023 01 10

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