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Warm up 2 rounds: 10 groiners 10 jump back squat (empty BB) 10 ring rows 10 single leg bridges per side Back squat waves 6 reps at 72.5% 4 reps at 77.5% 2 reps at 82.5% 6 reps at 77.5% 4 reps at 82.5% 2 reps at 87.5% Time cap:…

2022 06 26

Workout of the day – Sunday June 26th

By: EVF Performance 0

Warm up 2 rounds: 10 banded good mornings 5/side lateral banded monster walk steps 5 yoga pushups 5 band pull aparts Strength Part A Deadlift 1 at 85%+, 5 at 75%, 4 at 77.5%, 3 at 80% Part B Bench press 1 at 85%+, 5 at 75%, 4 at 77.5%,…

2022 06 25

Workout of the day – Saturday June 25th

By: EVF Performance 0

Pride Partner WOD In teams of four, for time*: Buy-in: 400m plate run (2x25 lbs per team) Then, with only 2 partners max working at a time, choose your own adventure: 100 alternating DB snatches 50/35 lbs 100 box jump overs 24/20 in 100 American KBS 24/16 kg 100 Toes-to-bars…

2022 06 24

Workout of the day – Friday June 24th

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Warm up 2 rounds of: 5 scap pushups 5 wall slides -- then 3 rounds of: 5 single arm DB hang clean and jerks 5 cal row Gymnastics 12 alternating EMOM Max UB ring dips / box dips 30 sec handstand hold / plank hold Note: choose a scaling option…

2022 06 23

Workout of the day – Thursday June 23rd

By: EVF Performance 0

Warm up 2 rounds: 5 PVC Cuban presses 5/side thoracic extensions 10 alternating plank extensions 5 high box jumps Split jerks Part A Push press - 3x4 at 70% of C&J 1RM Part B Split jerk - 3x5 at prescribed percentage 75%, 77%, 79% Part C Split jerk - 3x3…

2022 06 22

Workout of the day – Wednesday June 22nd

By: EVF Performance 0

Warm up one time through: 50 ft. per arm single KB bottom-up overhead carry 10/arm single arm KBS 10 alternating DB snatches 50 ft. burpee broad jumps 10 double DB snatches (warm-up weight) Endurance Every 90 sec, for 20 rounds, rotating through: 1) 200m run + max double DB snatches…

2022 06 21

Workout of the day – Tuesday June 21st

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Warm up 3 rounds: 10 PVC banded straight arms pull downs 5 PVC Cuban presses 5 squat box jumps (squat and jump on the box) 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 2…

2022 06 20

Workout of the day – Monday June 20th

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Warm up 4 min AMRAP: 5 alternating bird dogs per side 10 groiners 15 air squats -- then, one round of: 10 tempo single leg RDL per side (KB or DB) 10 kang squat with DB/KB behind neck Back squat waves 7 reps at 67.5% 5 reps at 72.5% 3…

2022 06 19

Workout of the day – Sunday June 19th

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Warm up 3 rounds: 4 high box step ups 4 snow angels 4 per side thoracic cage extensions 4 per leg single leg KB RDL Strength Part A Deadlift 5 at 72.5%, 5 at 72.5%, 5 at 77.55%, 1 at 85% Part B Bench press 5 at 72.5%, 5 at…

2022 06 18

Workout of the day – Saturday June 18th

By: EVF Performance 0

Community WOD Eva Strong *Partner Workout 5 Rounds for time: 24 double-unders 19 toes to bar – split between partners 2 clean and jerks 205/135 – split between partners 400m Run Flow: Double-unders are done at the same time. Do not move on to the next movement until both partners…

2022 06 17

Upper East Side

Author: EVF Performance

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A TRAINING EXPERIENCE LIKE NO OTHER

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter