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Warm up 15 wall or floor slides 10 PVC Cuban presses Then: 3 rounds: 10 PVC passthroughs 10 single DB overhead squats (5 per side) 20 band pullaparts Snatch On a continuously running clock, perform part A and B: Part A From 0:00 to 12:30 min, every 2:30 min for…

2022 06 06

Workout of the day – Monday June 6th

By: EVF Performance 0

Warm up Row 400m/300m then, 2 rounds of: 10 alternating single leg glute bridges 10 sumo stance squats 10 sumo stand BB good mornings Back squat waves 8 reps at 60% 6 reps at 65% 4 reps at 70% 8 reps at 65% 6 reps at 70% 4 reps at…

2022 06 05

Workout of the day – Sunday June 5th

By: EVF Performance 0

Warm up 2 rounds: 5 fire hydrants per side 5 high box step ups per side 5 cal ski erg 5 inch worms with push-up Strength Part A Deadlift 5 at 60%, 5 at 65%, 5 at 70%, 1 at 80% Part B Bench press 5 at 60%, 5 at…

2022 06 04

Workout of the day – Saturday June 4th

By: EVF Performance 0

Community WOD In team of 2, for time: 4 rounds of: 20 shoulder to overheads (BB: 95/65 lbs - DBs: 2x35/25 lbs) 20 toes-to-bar -- rest 2 min 4 rounds of: 15 shoulder to overheads (BB: 135/95 lbs - DBs: 2x50/35 lbs) 15 toes-to-bar -- rest 2 min 4 rounds…

2022 06 03

Workout of the day – Friday June 3rd

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Warm up 3 rounds: 50 ft. bear crawl 50 ft. per leg, single leg broad jumps 8/side single arm KBS Gymnastics 16 min alternating EMOM: 10 alternating weighted box step ups (goblet hold) 10 single arm ring rows (10 per side) 10-14 pistols (Rx+: paused pistols with 1 sec pause…

2022 06 02

Workout of the day – Thursday June 2nd

By: EVF Performance 0

Warm up 3 rounds: 5 inch worms with pushup 10 alternating plank extensions 10 barbell push presses Split jerks Part A Tall jerks - 3x3 (light weight) - focus on footwork Part B Split jerk - 3x5 at prescribed percentage 60%, 65%, 70% Part C Split jerk - 3x3 at…

2022 06 01

Workout of the day – Wednesday June 1st

By: EVF Performance 0

Warm up 2 rounds: 250m row 10 jumping good mornings 20 forward-backward bunny hops 20 lateral bunny hops Endurance "Dork": 6 rounds for time: 60 double unders 30 American KBS 24/16 kg 15 burpees Time cap: 30 min Mobility (10 min) 2 rounds of: 1 min calf stretch in downward…

2022 05 31

Workout of the day – Tuesday May 31st

By: EVF Performance 0

Warm up 3 rounds of: 6 single arm devil presses 6 PVC sotts presses 6 single arm DB hang clean and jerks Olympic lifting 15 min to work to a heavy snatch triple Note: drop and reset between reps, these do no have to be touch and go Conditioning 20…

2022 05 30

Workout of the day – Monday May 30th

By: EVF Performance 0

Memorial day WOD - MURPH For time: 1 mile Run100 Pull-Ups200 Push-Ups300 Air Squats1 mile Run*With a 20 lb Vest or Body Armor Beginners option: "Half MURPH"

2022 05 29

Workout of the day – Sunday May 29th

By: EVF Performance 0

Warm up 6 min AMRAP: 5 90/90 5 per side staggered stance good mornings (KB held in goblet position) 5 per side lateral banded monster walks Strength Back squat 5x5 at 65% across Conditioning 15 min AMRAP : 20 med ball box steps overs 20/14 lbs, 24/20 in (hold med…

2022 05 28

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