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Workout of the day – Sunday September 25th

Warm up 2 rounds of: 20 A-frame toe touches 10 PVC Sotts presses 10 band pull aparts -- then -- 20 Burpees Snatch 12 min EMOM 1 snatch + 1 overhead squat + 1 snatch Note: Use last week's complex to estimate your starting weight, or 70% of your snatch,…

2022 09 24

Workout of the day – Saturday September 24th

By: EVF Performance 0

Community WOD 30 min partner AMRAP: 400m run (together) 30 box jumps 24/20 in 20 double DB push presses 50/35 lbs 10 back squats 225/155 lbs OR 20 double DB front squats 50/35 lbs Split as desired between partners, except the run. Olympic lifting Tall cleans - 4x3 at 40%…

2022 09 23

Workout of the day – Friday September 23rd

By: EVF Performance 0

Warm up 1 min pull-up bar dead hang, then 3 rounds of: 4 inch worms with pushup 6 cal ski 8 alternating single DB clean and jerks (from the ground!) Banded deadlift and Snatch high pulls A - Banded deadlift 7x3 at 72.5% B - Snatch high pulls 3x2 at…

2022 09 22

Workout of the day – Thursday September 22nd

By: EVF Performance 0

Warm up 3 rounds: 30 sec row sprint 3 power cleans 3 push jerks Increase weight every round Clean & jerk cycling For time: 10-8-6-4-2 unbroken clean & jerks 135/95 lbs Note: this is 30 clean and jerks. All sets must be unbroken. Adjust the weight for it to be…

2022 09 21

Workout of the day – Wednesday September 21st

By: EVF Performance 0

Warm up Tabata jump rope: 8 rounds of 20 sec work, 10 sec rest - double under practice, single leg, high hops... Then, take 6 min to warm up deadlift and sandbag hold Endurance 30 min alternating EMOM, with 40 sec work, 20 sec rest/transition: Max assault bike calories (Goal:…

2022 09 20

Workout of the day – Tuesday September 20th

By: EVF Performance 0

Warm up 2 rounds: 5 fire hydrants per side 5 high box step ups per side 5 supermen 5 paused thrusters (2 sec pause in squat) Front squat 6 reps at 77.5% 4 reps at 82.5% 2 reps at 90% Then, 2 sets of max effort at 80%, resting 3…

2022 09 19

Workout of the day – Monday September 19th

By: EVF Performance 0

Warm up 2 rounds: 5 yoga pushups 5/side KB halo 5/side KB sots press 5/side KB thrusters BTN shoulder press and DB bench press 5 supersets: X behind the neck shoulder presses ** Max effort DB bench presses Start the shoulder press at your max weight from last week and…

2022 09 18

Workout of the day – Sunday September 18th

By: EVF Performance 0

Warm up3 rounds:5 PVC Cuban presses5/side single KB overhead lunges5 squat thrusts15 sec handstand hold SnatchEvery 2:30 min for 6 rounds:2 reps of the following complex:1 snatch + 1 overhead squat + 1 hang snatch +1 overhead squat Note: start around 65% of your snatch 1RM. You can reset between…

2022 09 17

Workout of the day – Saturday September 17th

By: EVF Performance 0

Community WOD For time, in teams of 2, one partner working at a time, except the run: 800m run (together) 80 wall balls 20/14lbs 40 snatches 95/65 lbs or 60 alternating DB snatches 50/35 lbs 800m run (together) 60 wall balls 20/14lbs 30 snatches 115/80 lbs or 30 double DB…

2022 09 16

Workout of the day – Friday September 16th

By: EVF Performance 0

Warm up Run 400m then 2 rounds of: 5 Airplanes per side 20 alternating single leg bridges 10 plate front raises Banded deadlift and Snatch high pulls A - Banded deadlift 5x4 at 70% B - Snatch high pulls 3x4 at 100% Time cap: 20 min Gymnastics conditioning For time:…

2022 09 15

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