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Partner WOD For time, teams of 2, one partner working at a time: 30 Hang power cleans (BB: 95/65 lbs - 2 DBs: 40/25 lbs) 40 Wall balls 20/14 lbs 50 power snatches (BB: 95/65 lbs, DB: alternating single DB of 50/35 lbs) 60 Wall balls 20/14 lbs 70/64 cal…

2022 05 27

Workout of the day – Friday May 27th

By: EVF Performance 0

Warm up 3 rounds: 10 alternating single leg glute bridges 5 jumping good mornings withh empty BB in back rack 10 KB sumo deadlifts 10 jumping squats Strength 10 min EMOM : 3 deadlifts at 65% (across) + 6 plank transitions Conditioning For time: 30-20-10 Alternating Dumbbell snatches 50/35 lbs…

2022 05 26

Workout of the day – Thursday May 26th

By: EVF Performance 0

Warm up 30 cal row, then: 2 rounds: 20 band pullaparts 10 groiners 5 hang clusters (empty BB) Strength Every 2 min for 7 rounds: 3 hang squat cleans at 65% across Interval conditioning 3 min AMRAP: 10/7 cal row 10 American KBS 24/16 kg 10 push presses 75/55 lbs…

2022 05 25

Workout of the day – Wednesday May 25th

By: EVF Performance 0

Warm up 3 rounds: 50 ft. lunges with twists 50 ft. single arm DB overhead lunges (light) 50 ft. donkey kicks 50 ft. high knees 50 ft. side shuffle Endurance Every 9 min for 4 rounds: 500/400m row 20 box jumps over 24/20 in 400m run 40 double DB deadlifts…

2022 05 24

Workout of the day – Tuesday May 24th

By: EVF Performance 0

Warm up 6 min AMRAP: 5/side thoracic extensions 10 alternating plank shoulder taps 15 alternating single DB renegade rows Gymnastics Half Chelsea: 10 min EMOM: 1 round of Cindy Cindy = 5 pullups, 10 pushups, 15 air squats General Physical Preparedness 5 rounds for time: 8 burpees to 6" target…

2022 05 23

Workout of the day – Monday May 23rd

By: EVF Performance 0

Warm up 3 rounds: 2 wall walks 4 PVC Cuban presses 6 alternating plank transitions 8 ring rows Midline / Press Every 3 min for 5 rounds: 2 push presses 10 slow straight arm plate raise 5sec up, 5 sec down) Note: Aim to finish heavier than last week, around…

2022 05 22

Workout of the day – Sunday May 22nd

By: EVF Performance 0

Warm up 2 rounds: 10 banded good mornings 5/side lateral banded monster walk steps 30 ft. duck walk 5/leg cossack squats Strength 5 supersets: A1 - Tempo back squat - 5x5 at 75% across 30X1 tempo (3 sec descent, no pause at the bottom). A2 - 2x50 ft. broad jumps…

2022 05 21

Workout of the day – Saturday May 21st

By: EVF Performance 0

Partner WOD In teams of 2, for time. This WOd contains 6 blocks, each team must complete the 2 rounds in each block before moving on to the next block. Each block adds an additional movement to the previous block. There is no rest between blocks, move on to the…

2022 05 20

Workout of the day – Friday May 20th

By: EVF Performance 0

Warm up 6 min AMRAP: 6 alternating bird dogs 8 hollow rocks 10 double DB deadlifts Strength & Gymnastics Every 3 min for 6 rounds: 2 tempo deadlifts 3131 8/side half kneeling bottom up KB presses Note: Start the deadlift higher than last week and build so long as you…

2022 05 19

Workout of the day – Thursday May 19th

By: EVF Performance 0

Warm up 3 rounds: 6 empty BB kang squats 8 alternating jumping lunges 10 alternating single leg RDL (empty BB) Olympic lifting Every 90 sec for 10 rounds: 1 high hang paused squat clean + 1 low hang paused squat clean + 1 squat clean Pause 3 sec in the…

2022 05 18

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