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Workout of the day – Wednesday November 30th

Warm-up 1 time through: 10 scap pullups 10 kipping swings 10 cal of machine of choice 10 KB Russian swings 10 pullups 10 cal of machine of choice Endurance 36 min alternating EMOM (6 rounds): Min 1: 15/12 cal ski Min 2: 1 round of Cindy (5 pullups + 10…

2022 11 29

Workout of the day – Tuesday November 29th

By: EVF Performance 0

Warm up 2 rounds: 6 empty BB kang squats 8 alternating jumping lunges 10 alternating single leg RDL (empty BB) Squat and clean technique Part A - 10 min Back squat - 3 sets of 5 at 75% of estimated 1RM Part B - 10 min Every 10 min for…

2022 11 28

Workout of the day – Monday November 28th

By: EVF Performance 0

** New 6-week cycle starting today ** Warm up 3 rounds: 20 band pullaparts 5 inch worms 20 sec handstand hold 5 no pushup burpees Shoulder press 16 min to perform: Shoulder press - 5x5**, increasing Work up to a heavy set of 5 for the day - start around…

2022 11 27

Workout of the day – Sunday November 27th

By: EVF Performance 0

CrossFit Warm up 2 rounds of: 10 burpees 10 empty BB hang squat cleans 5 kipping swings 5 strict pullups Conditioning Hero WOD: "Santiago" 7 rounds for time: 18 Dumbbell Hang Squat Cleans 35/25 lbs 18 Pull-ups 10 Power Cleans 135/95 lbs 10 Handstand Push-ups U.S. Army Sgt. Anibal Santiago,…

2022 11 26

Workout of the day – Saturday November 26th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, chipper style, for time: 50 double DB devil presses 50/35 lbs 100 toes to bars / V-ups 150 Box jumps over 24/20 in Note: Box jumps overs with Open standard, i.e. step down One partner working at a time, split as…

2022 11 25

Workout of the day – Friday November 25th

By: EVF Performance 0

Warm up 2 rounds: 4 high box step ups 6 snow angels 8 single leg glute bridges per leg 10 empty barbell front squats Olympic lifting 15 min to work up to a heavy complex of: 2 power cleans + 2 hang squat clean + 2 jerks Conditioning 14 min…

2022 11 24

Workout of the day – Thursday November 24th

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 3, accumulate as many points as possible in 35 minutes: Partner 1: 750m/600m row. Partner 2: Barbell/Dumbbell station. Partner 3: Gymnastics station. Rotate through the stations every time partner 1 completes the row. Barbell / Dumbbell station: Barbell at 95/65 lbs Bear…

2022 11 23

Workout of the day – Wednesday November 23rd

By: EVF Performance 0

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

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