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Workout of the day – Tuesday January 10th

Warm up 2 rounds of: 10 straight arm banded PVC pull downs to hips 10 alternating bird dogs 10 per side single DB suitcase deadlifts Deadlift GPP On a 18 min running clock: From 0:00 to 3:00: Max cal row From 3:00 to 5:00: Max deadlifts 185/135 lbs From 5:00…

2023 01 09

Workout of the day – Monday January 9th

By: EVF Performance 0

Warm up 2 rounds 15 PVC passthrough 10 empty BB hang squat C&J 5 per leg empty BB overhead lunges Front Squat + Jerk For load, from the rack: 5 front squats + 5 jerks 5 front squats + 4 jerks 5 front squats + 3 jerks 5 front squats…

2023 01 08

Workout of the day – Sunday January 8th

By: EVF Performance 0

Warm up 2 rounds: 20 A-Frame toe-touches 10 alternating box steps ups 10 alternating DB snaches (light) Clean technique 15 min EMOM: From 0 to 5:00: 1 high hang squat clean + 1 low hang squat clean + 1 squat clean From 5:00 to 10:00: 1 low hang squat cleans…

2023 01 07

Workout of the day – Saturday January 7th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) For time, in teams of 2, splitting as desired: 750m/600m row 80 double DB hang clean and jerks 50/35 lbs 750m/600m row 80 double DB farmers lunges steps 50/35 lbs 750m/600m row 80 handstand pushups 750m/600m row 80 pullups 750m/600m row 80 burpees Time cap:…

2023 01 06

Workout of the day – Friday January 6th

By: EVF Performance 0

Warm up 2 rounds: 5/side thoracic extensions 10 plate Da-Vinci raises 10 kip swings 10 empty bar tall snatches Snatch / Gymnastics / Conditioning Perform each part of 8 min once. 1 min transitions between parts. Part A: 8 min Row for distance -- 1 min transition Part B: 8…

2023 01 05

Workout of the day – Thursday January 5th

By: EVF Performance 0

Warm up 3 rounds: 4 high box step ups 4 supermen 4 per side deadbugs 4 per leg single leg KB RDL Deadlift (14 min cap) 5 sets of 3 deficit deadlifts at 50% of 1RM, 4 inches deficit (45 lbs plates) Conditioning 20 min alternating EMOM: Odd: 10/8 cal…

2023 01 04

Workout of the day – Wednesday January 4th

By: EVF Performance 0

Warm up 2 rounds: 10 KB halo each way 5/arm single KB overhead squats 5 inch worms with pushups 20 double unders Endurance On a running clock: From 0:00 to 10:00, for time: 30 pullups 60 pushups 90 air squats 120 double unders From 10:00 to 20:00, for time: 120…

2023 01 03

Workout of the day – Tuesday January 3rd

By: EVF Performance 0

Warm up Row 500m/400m then, 2 rounds of: 10 Russian baby makers 10 sumo stance squats 10 sumo stand BB good mornings Squat (14 min) 4 sets of back squat clusters: 2+2 at 70% Rest 10 sec between the doubles. Tempo down, stand up as fast as possible. Conditioning 7…

2023 01 02

Workout of the day – Monday January 2nd

By: EVF Performance 0

Warm up 3 rounds 5 pronated snow angels (face down) 30 sec handstand hold 10 band pull aparts Shoulder press (12 min) 3 rounds of: 5 shoulder presses at 50% of estimated 1RM 5/arm Dumbbell shoulder external rotation, with elbow on knee Conditioning Every 2 min for 8 rounds: 5…

2023 01 01

Workout of the day – Sunday January 1st

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) For time, 2 rounds of: 23 push presses** 23 cal row 23 burpees 23 pushups 23 box jumps 24/20 in 23 front squats** 23 hang power cleans** 23 pullups 23 Alternating DB snatches 50/35 lbs 23 KB globlet squats 24/16 kg ** Barbell: 95/65 lbs,…

2022 12 31

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