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Warm up 2 rounds: 5/side quadruped thoracic cage extensions 50 ft. per arm single arm DB overhead carry 10 alternating jumping lunges 10 behind the neck BB presses Split jerks Part A Push press - 3x3 at 75% of C&J 1RM Part B Split jerk - 3x4 at prescribed percentage…

2022 07 06

Workout of the day – Wednesday July 6th

By: EVF Performance 0

Warm up 400m run, then: 2 rounds of: 5 KB halo each way 10/arm KB push presses 15 KBS Endurance 30 min alternating EMOM (5 rounds): 18/15 cal ski 12 double KB push presses 24/16kg 12 box jumps all the way over 24/20 in 8 deadlifts 225/155 lbs or 16…

2022 07 05

Workout of the day – Tuesday July 5th

By: EVF Performance 0

Warm up 2 rounds 10 PVC passthroughs 5/side single arm KB high pulls 5/side KB windmills 5 PVC tall snatches Snatch On a continuously running clock, perform part A and B: Part A From 0:00 to 12:00 min, every 2 min for 6 rounds 3x( 1 snatch high pulls +…

2022 07 04

Workout of the day – Monday July 4th

By: EVF Performance 0

Crossfit super total - 9am class only Find a 1RM for each of the following 6 lifts Snatch (1 Rep Max)Clean (1 Rep Max)Split Jerk (1 Rep Max)Back Squat (1 Rep Max)Bench Press (1 Rep Max)Deadlift (1 Rep Max) Crossfit 11:30 am class Warm up 2 rounds: 5 staggered stance…

2022 07 03

Workout of the day – Sunday July 3rd

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Warm up 2 rounds of: 250m/200m row 10 alternating bird dogs 3 KB Turkish situps per side with floor press Strength Part A Bench press 5x5 at 50% Part B Deadlift 5x5 at 50% Conditioning 3 rounds for time: 500m/400m row 21 burpees 400m run -- rest 90 sec between…

2022 07 02

Workout of the day – Saturday July 2nd

By: EVF Performance 0

Partner WOD In teams of 2, for time, one partner working at a time: 70 power snatches (95/65 lbs) or 70 KB snatches (24/16 kg) 70 pullups 70/54 cal row -- rest 2 min 50 power cleans (135/95 lbs) or 50 double DB power cleans (50/35 lbs) 50 toes-to-bars 50/40…

2022 07 01

Workout of the day – Friday July 1st

By: EVF Performance 0

Warm up 2 rounds 5/side thoracic extensions 5 PVC Cuban presses 2 wall walks 8 cal ski Gymnastics 16 alternating EMOM: Low ring transitions to dip / MUs practice 20 banded PVC lat pull downs 10 pronated barbell bench row (https://youtube.com/shorts/QrjeYUqYbkI) 6 per arm DB bent over rows Conditioning For…

2022 06 30

Workout of the day – Thursday June 30th

By: EVF Performance 0

Warm up 2 rounds: 10 alternating single dumbbell overhead lunges 10 alternating single arm dumbbell high pulls 5/arm dumbbell Z-presses 10 squat thrusts Split jerks Split jerk - 5x5 at 60% Time cap: 14 min "Sprint" conditioning For time: 15-10-5 Hang power cleans 95/65 lbs Burpees -- rest 2 min…

2022 06 29

Workout of the day – Wednesday June 29th

By: EVF Performance 0

Warm up 3 rounds: 5 per arm thoracic rotations in squat 10 alternating jumping lunges 15 American KBS Endurance Complete one 7 min AMRAP at each station, resting 2 min between stations: Station 1: 2 bar MUs + 8 cal bike (sub: 6 chest to bar pull ups or 10…

2022 06 28

Workout of the day – Tuesday June 28th

By: EVF Performance 0

Warm up One time through: 10 PVC pass throughs + 5 around the world each way 10/8 cal machine (row/ski/bike) 10 tempo OHS 10/8 cal machine (row/ski/bike) 10 high hang snatches 10/8 cal machine (row/ski/bike) 10 snatches Snatch Every 90 sec for 10 rounds 2 snatch high pulls + 2…

2022 06 27

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

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New To EVF

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter