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Workout of the day – Wednesday November 23rd

Warm up 6 min AMRAP: 20 double unders 4 inchworms with pushups 6 alternating single DB cleans (from the ground) Endurance 14 min AMRAP: 15/12 cal row 45 double unders 15 alternating DB snatches 50/35 lbs -- rest 4 min 14 min AMRAP: 8 American KBS 32/24 kg 4/arm single…

2022 11 22

Workout of the day – Tuesday November 22nd

By: EVF Performance 0

Warm up 3 rounds 5/side thoracic extensions 5 Cuban presses with 2.5/5 lbs plates in each hand 5 empty barbell overhead squats Snatch 5 min EMOM: 3 hang snatches immediately into, 5 min EMOM: 1 squat snatch 1 hang snatch immediately into, 5 min EMOM: 1 squat snatch Note: In…

2022 11 21

Workout of the day – Monday November 21st

By: EVF Performance 0

Warm up 3 rounds: 5 scap pushups 5 inch worms 5 scap pullups 25 jumping jacks Pump session 12 min alternating EMOM: Max banded chest to bar pullups (strict) 12 seated DB Arnold presses AHAP. 15 barbell curls 45/35 lbs 12 DB bench presses AHAP Note: rotate through the 'push-pull'…

2022 11 20

Workout of the day – Sunday November 20th

By: EVF Performance 0

Warm up 3 rounds: 7/side single arm KBS 7 empty BB push presses 7 wall facing squats Clean & Jerk In 15 min, find a 3 rep max clean & jerk Note: you can drop and reset between reps, but no more than 15-20 sec transition. Compare to your result…

2022 11 19

Workout of the day – Saturday November 19th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time: 60/50 cal row Then, 6 rounds (partner perform full rounds, 3 each): 30 double unders 15 wall balls then, 60/50 cal row Then, 6 rounds (partner perform full rounds, 3 each): 14 alternating…

2022 11 18

Workout of the day – Friday November 18th

By: EVF Performance 0

Warm up 2 rounds: 10 alternating plank extensions 10 yoga pushups 10 hollow rocks 10 kipping swings / pullups Gymnastics Mary 20 min AMRAP: 5 handstand pushups 10 alternating pistols 15 pullups Goal: 10+ rounds Scaling: Pike pushups instead of HSPU, Curtsy squats or single leg box squats for pistols.…

2022 11 17

Workout of the day – Thursday November 17th

By: EVF Performance 0

Warm up 3 rounds: 4 high box step ups 4 scap pushups 4 per side bird dogs 4 per side single leg glute bridges Deadlift 2 RM Take 20 min to find a 2RM deadlift Suggested warm-up: 10 reps with empty barbell 5 reps at 50% 5 reps at 70%…

2022 11 16

Workout of the day – Wednesday November 16th

By: EVF Performance 0

Warm up 2 rounds: 200m row sprint 10 wall balls 10 alternating DB snatches (light) Endurance 5 rounds, "Fight gone bad" style, for max reps (30 min total): Min 1: Max box jumps 24/20 in Min 2: Max push presses (BB: 75/55 lbs, DBs: 2x 35/25 lbs) Min 3: Max…

2022 11 15

Workout of the day – Tuesday November 15th

By: EVF Performance 0

Warm up 15 wall or floor slides 10 PVC Cuban presses Then: 3 rounds: 10 PVC passthroughs 10 down-ups 10 groiners Isabel For time: 30 snatches 135/95 lbs Time cap: 9 min Scaling: use 65% of your snatch 1RM Goal: <5 min Conditioning Every 4 min for 4 rounds: 20/15…

2022 11 14

Workout of the day – Monday November 14th

By: EVF Performance 0

Warm up 1 min pigeon stretch per side, then: 3 rounds, with an empty barbell: 5 pause front squats 5 barbell good mornings 5 back rack jump squats with empty barbell Back squat 2 RM Take 20 min to find a 2RM back squat Suggested warm-up: 10 reps with empty…

2022 11 13

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