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Workout of the day – Friday November 4th

Warm up 5 min AMRAP: 20 single unders / double unders 10 alternating lunges 10 supermen holding a PVC in overhead position 10 hollow rocks holding a PVC in overhead position Gymnastics 16 min alternating EMOM: 5 wall walks 50 double unders 12 alternating box step ups (box: 24/20 in,…

2022 11 03

Workout of the day – Thursday November 3rd

By: EVF Performance 0

Warm up 3 rounds of: 5 Russian baby makers 10 plate ground to overheads 20 A-frame toe touches Deadlift 7 sets of 3 at 84% across Time cap: 18 min Note: this is going to feel (very) heavy today. This is our peak week. Conditioning For time: 50 clean &…

2022 11 02

Workout of the day – Wednesday November 2nd

By: EVF Performance 0

Warm up 2 rounds: 5/side thoracic extensions 10 plate Da-Vinci raises 15 kip swings 20 hollow rocks Endurance 30 min alternating EMOM (5 rounds): 200m run 15 pullups (Rx+ 15 chest-to-bar) 17/14 cal row 15 single DB overhead lunge steps (switch arm anytime) 50/35 lbs 17/14 cal assault bike 15…

2022 11 01

Workout of the day – Tuesday November 1st

By: EVF Performance 0

Warm up 2 rounds: 5 per arm Turkish situps 5 per arm single KB sotts presses (light) 10 alternating single KB overhead lunges (10 steps per arm) 5 straight arms KB front raises (both hands on the KB) Snatch cycling Part A 10 min EMOM: 4 unbroken snatches (touch and…

2022 10 31

Workout of the day – Monday October 31st

By: EVF Performance 0

Warm up 1 min of couch stretch per leg, then: 2 rounds of: 20 alternating jumping lunges 15 hollow rocks 10 alternating supermen Back squat clusters 8 sets of back squat clusters, with 15 sec rerack between clustered sets 2 reps + 1 reps Note: a cluster is a series…

2022 10 30

Workout of the day – Sunday October 30th

By: EVF Performance 0

Warm up 2 rounds: 5 fire hydrants per side 5 groiners 5 BB thrusters 5 BB bent over rows Clean & Jerk Every 2 min for 6 rounds: 4 clean and jerks at 75% or 1RM Note: drop and reset between reps Aerobic capacity 6 rounds for time: 10 American…

2022 10 29

Workout of the day – Saturday October 29th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Teams of 2, for time, one partner working at a time, split as desired: 50-40-30-20-10 reps of: Power cleans 135/95 lbs Box jumps over 24/20 in Push presses 135/95 lbs Toes to bars Time cap: 30 min Olympic lifting Warm-up: Dynamic (5min) Muscle snatch +…

2022 10 28

Workout of the day – Friday October 28th

By: EVF Performance 0

Warm up 2 rounds: 20 A-Frame toe-touches 10 alternating box steps ups 10 alternating cossack squats Gymnastics 8 min of pistols progressions: Curtsy squats Single leg box squat Single leg box step down Assisted single leg squat Heel elevated single leg squats Then, 10 min alternating EMOM: 10 alternating pistol…

2022 10 27

Workout of the day – Thursday October 27th

By: EVF Performance 0

Warm up 6 min AMRAP: 5/side banded monster walk side steps 5 snow angels 10 alternating jumping lunges 5 kang squats Deadlift 7 sets of 3 at 81% across Time cap: 18 min Note: this is 3% more than last week. Be sure to add a small amount of weight…

2022 10 26

Workout of the day – Wednesday October 26th

By: EVF Performance 0

Warm up 4 min AMRAP: 5 kipping swings 5 yoga pushups 5 per leg assisted single leg squats Endurance For time: Buy-in: 1,000m run (2 laps around the block) then, 2 rounds of: 50 burpees 40 pullups 30 pistols 20 American KBS 24/16 kg 10 handstand pushups then, buy-out: 1,000m…

2022 10 25

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