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Warm up 3 rounds: 4 high box step ups 4 scap pushups 4 per side bird dogs 4 per side Turkish situps Strength Deadlift 1 at 85%+, 5 at 80%, 4 at 82.5%, Max reps at 85% Part B Bench press 1 at 85%+, 5 at 80%, 4 at 82.5%,…

2022 07 16

Workout of the day – Saturday July 16th

By: EVF Performance 0

Partner WOD For time, in teams of 2: "Partner Seven" 7 rounds for time of: 7 Handstand Push-ups 7 Thrusters, 135/95 lbs OR 14 double KB thrusters 24/16 kg 7 Knees-to-elbows 7 Deadlifts, 245/165 lbs OR 28 double KB deadlifts 32/24 kg 7 Burpees 7 Kettlebell Swings, 32/24 kg 7…

2022 07 15

Workout of the day – Friday July 15th

By: EVF Performance 0

Warm up 2 rounds: 5/side thoracic extensions 10 plate Da-Vinci raises 15 kip swings 20 hollow rocks Gymnastics 12 min alternating EMOM: 12 ring rows or practice low ring muscle up transitions 50 ft. handstand walk or practice kicking to handstand / handstand 10 strict toes to bars Interval conditioning…

2022 07 14

Workout of the day – Thursday July 14th

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 Split jerks Part A Push press - 3x3 at 75% of C&J 1RM - same as last week Part B Split jerk - 3x4 at prescribed percentage…

2022 07 13

Workout of the day – Wednesday July 13th

By: EVF Performance 0

Warm up 2 rounds: 2 wall walks 4 yoga pushups 6 high box jumps 8 alternating single DB hang clean & jerks Endurance Every 2 min for 32 min, rotating through (4 rounds): 14 burpees box get overs 48/40 in 2 rounds of DB DT 50/35 lbs 400m/320m ski 8…

2022 07 12

Workout of the day – Tuesday July 12th

By: EVF Performance 0

Warm up 6 min alternating EMOM: 10 empty barbell pause overhead squat 8/6 cal ski 5 inch worms with pushups Snatch On a continuously running clock, perform part A and B: Part A From 0:00 to 12:00 min, every 90 sec for 8 rounds 2 squat snatches Note: Use the…

2022 07 11

Workout of the day – Monday July 11th

By: EVF Performance 0

Warm up 3 rounds 10 A-frame toe touches 10 glute bridges 10 alternating single DB clean and jerks Back squat waves 6 reps at 77.5% 4 reps at 82.5% 2 reps at 87.5% 6 reps at 82.5% 4 reps at 87.5% 2 reps at 92.5% Time cap: 18 min Note:…

2022 07 10

Workout of the day – Sunday July 10th

By: EVF Performance 0

Warm up 3 rounds: 10/leg single leg glute bridges 10 V-ups 10 Russian KBS Strength Deadlift 1 at 85%+, 5 at 77.5%, 4 at 80%, 3 at 82.5% Part B Bench press 1 at 85%+, 5 at 77.5%, 4 at 80%, 3 at 82.5% Note: Find a heavy single for…

2022 07 09

Workout of the day – Saturday July 9th

By: EVF Performance 0

Partner WOD In teams of 2, for time: 20 overhead squats 155/105 lbs or 40 single DB overhead squats 50/35 lbs 20 burpee box jumps over 24/20 in 20 power cleans 205/135 lbs or 40 double DB power cleans 50/35 lbs 20 bar muscle ups or 40 pullups 20 power…

2022 07 08

Workout of the day – Friday July 8th

By: EVF Performance 0

Warm up 1 min PVC shoulder openers of coach's choice, then: 2 rounds: 5 forward arm circles 5 backward arm circles 10 banded face pulls 5 T-pushups Time cap 7 min Gymnastics 12 min alternating EMOM: 40 sec low ring support hold (hold at the bottom of the dip) 10…

2022 07 07

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter