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Workout of the day – Saturday December 10th

Community WOD (EVF360 & Crossfit) Team of 2, 6 min per station, 2 min rest between, both partners working at the same time, switch as you wish: Station 1: Partner 1 AMRAP: 10 Bench press 155/105 lbs or DB bench presses 50/35 lbs, 10 double KBS 24/16 kg, 10 air…

2022 12 09

Workout of the day – Friday December 9th

By: EVF Performance 0

Warm up 2 rounds: 2 wall walks 5 empty barbell hang snatch high pulls 5 behind the neck snatch grip push presses 10 plate truck drivers Snatch technique 4 min EMOM: 3 high paused power snatches (pause 1 sec above knee on the extension) then, 4 min EMOM: 2 low…

2022 12 08

Workout of the day – Thursday December 8th

By: EVF Performance 0

Warm up 6 min AMRAP: 6 alternating bird dogs 8 hollow rocks 10 double DB deadlifts Deadlift 16 min to perform both A and B: Part A: work up to a heavy deadlift for the day (~90%) while maintaining form. Part B: 1 set of 5 deadlifts at 72.5% 1…

2022 12 07

Workout of the day – Wednesday December 7th

By: EVF Performance 0

Warm up Dynamic warm-up: 2x bear crawl 2x spiderman crawl Forward crab walk Lateral crab walk Lateral shuffle Butt kick High-knees Endurance 4 stations of 6 min AMRAP, with 3 min rest between (33min total, excluding the last rest interval): Station 1: 12/9 cal Ski, 12 alternating single DB hang…

2022 12 06

Workout of the day – Tuesday December 6th

By: EVF Performance 0

Warm up 2 rounds: 10 spiderman lunges 5 supermen 10 broad jumps landing in bottom of squat 10 alternating cossack squats Squat and clean technique Part A - Back squat - 10 min 1 set of 3 back squats at 80% 1 set of 4 back squats at 80% 1…

2022 12 05

Workout of the day – Monday December 5th

By: EVF Performance 0

Warm up 3 rounds 5/arm single KB floor presses 5 pronated snow angels (face down) 5/arm single KB sotts presses Shoulder press 17 min to perform: Shoulder press - 6x4**, increasing Work up to a heavy set of 4 for the day - start around 65-70% of your estimated 1RM…

2022 12 04

Workout of the day – Sunday December 4th

By: EVF Performance 0

Warm up 6 min AMRAP: 10 band pullaparts 10 groiners 10 alternating cossack squats 5 hang clusters Clean technique 4 min EMOM: 3 hang power cleans then, 4 min EMOM: 2 low hang power cleans then, 4 min EMOM: 1 power clean Aerobic capacity 8 min AMRAP with buyin: Buy-in:…

2022 12 03

Workout of the day – Saturday December 3rd

By: EVF Performance 0

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

Upper East Side

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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