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Workout of the day – Saturday October 15th

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time, splitting as desired, except for the burpees: 5,000m/4,000m row 300 double unders 100 American KBS 24/16 kg 50 synchro burpees to target Time cap: 35 min Olympic lifting Warm-up: 3 rounds with an…

2022 10 14

Workout of the day – Friday October 14th

By: EVF Performance 0

Warm up 2 rounds: 10 plate halo each way 10 plate overhead squats 10 plate squats with press out 10 plate ground to overheads Snatch cycling Every 90 sec for 10 rounds, alternating between: 8 power snatches at 60% of 1 RM snatch 16 alternating DB snatches 50/35 lbs Note:…

2022 10 13

Workout of the day – Thursday October 13th

By: EVF Performance 0

Warm up 2 rounds: 10 double KB RDL 10 alternating plank extensions 10 straight arm PVC banded pull downs (lats activation) Deadlift 7 sets of 3 at 75% across Time cap: 18 min Interval conditioning Every 4 min for 4 rounds, each round for time: 25/20 cal row 20 lateral…

2022 10 12

Workout of the day – Wednesday October 12th

By: EVF Performance 0

Warm up 3 rounds: 3 inch worms with pushups 6 KB sumo deadlifts high pulls 12 alternating KB goblet hold lunges Endurance Every 2:30 min for 6 rounds, alternating between part A and B (6 rounds of each part - 30 min) Part A: 15 American KBS 24/16 kg 20…

2022 10 11

Workout of the day – Tuesday October 11th

By: EVF Performance 0

Warm up 3 rounds 5 pronated snow angels (face down) 5 DB presses in split stance per side 10 single arm DB thrusters Gymnastics 12 min alternating EMOM: 5-8 negative handstand pushups - 3 sec eccentric ** 50 double unders 12 parallette or box shoot-throughs ** the goal is to…

2022 10 10

Workout of the day – Monday October 10th

By: EVF Performance 0

Warm up 4 rounds 10 Goblet Lunges (5/leg) 10 alternating groiners 10 alternating bird dogs Time cap: 7 min Back squat clusters 5 sets of back squat clusters, with 15 sec rerack between clustered sets 6 reps-6 reps Note: a cluster is a series of sets broken down by short…

2022 10 09

Workout of the day – Sunday October 9th

By: EVF Performance 0

Warm up 3 rounds of: 6 single arm devil presses 6 PVC sotts presses 6 TYI with band Snatch 12 min to find a max weight on the following snatch complex: 1 snatch + 1 overhead squat + 1 hang snatch +1 overhead squat Compare to 8/7 Aerobic capacity Every…

2022 10 08

Workout of the day – Saturday October 8th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) Teams of 2, for time, one partner working at a time, split as desired (Except run): 50 double DB burpees box steps over 50/35 lbs, 24/20 in 100 pushups 800m run together 100 pushups 50 double DB burpees box steps over 50/35 lbs, 24/20 in…

2022 10 07

Workout of the day – Friday October 7th

By: EVF Performance 0

Warm up 3 rounds: 5 pullups / ring rows 10 KB goblet squats 15 banded good mornings Deadlift 5x10 at 60% for speed Nicole 20 min AMRAP: 400m run max UB pullups ** ** every time you come off the rig, start another 400m run Scaling: Scale to a pullup…

2022 10 06

Workout of the day – Thursday October 6th

By: EVF Performance 0

Warm up 6 min AMRAP: 10 band pullaparts 10 band passthroughs 10 groiners 5 hang clusters Grace For time: 30 clean & jerks 135/95 lbs Time cap: 10 min Interval conditioning 5 rounds of 3 min AMRAP, 1 min rest between: 10 front rack rear lunges 95/65 lbs (5/leg) 10…

2022 10 05

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