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Warm up 2 rounds: 5 inch worms with push up 20 plank shoulder taps 50 ft. broad jumps Endurance 14 min AMRAP: 60 double unders 30 alternating DB hang snatches 50/35 lbs 10 burpees box jumps overs 24/20 in -- rest 2 min 14 min AMReps: Run 2k (4 laps…

2022 05 17

Workout of the day – Tuesday May 17th

By: EVF Performance 0

Warm up 6 min AMRAP: 6 alternating single DB devil presses (light) 8 plate ground to overheads 10 band pull aparts Gymnastics 15 min alternating EMOM: 5 slow negative handstand pushups (no need to push up) - 5 sec controlled descent to ground or 1 ab mat max. 20 sec…

2022 05 16

Workout of the day – Monday May 16th

By: EVF Performance 0

Warm up 3 rounds: 3 wall walks 6 cal ski erg 9 jump squats Midline / Press Every 3 min for 5 rounds: 4 push presses 6/leg double KB posted single leg RDL Note: Aim to finish heavier than last week, around 80-82% o your estimated max General Physical Preparedness…

2022 05 15

Workout of the day – Sunday May 15th

By: EVF Performance 0

Warm up 2 rounds: 4 high box step ups 6 no-pushup burpees 8 alternating bird dogs 10 gorilla jump squats Strength 5 supersets: A1 - Tempo back squat - 5x5 at 70% across 33X1 tempo (3 sec descent, 3 sec pause at the bottom - we are adding 3 sec…

2022 05 14

Workout of the day – Saturday May 14th

By: EVF Performance 0

Community WOD For time, teams of 2: 400m run (together) 40 handstand pushups 40 wall balls 20/14 lbs 400m run (together) 40 wall walks 40 box jumps 24/20 in 400m run (together) 40 American KBS 32/24 kg 40 wall balls 20/14 lbs 400m run (together) 40 pullups 40 box jumps…

2022 05 13

Workout of the day – Friday May 13th

By: EVF Performance 0

Warm up 3 rounds: 10/side single arm KB swings 5/side single KB thrusters 5/side windmills Time cap: 7 min Strength & Gymnastics Every 3 min for 6 rounds: 3 tempo deadlifts 3131 1 Turkish getup per arm (heavy) Note: Start the deadlift higher than last week and build so long…

2022 05 12

Workout of the day – Thursday May 12th

By: EVF Performance 0

Warm up Every 90 sec for 4 rounds: 10 cossack squats 10 squat thrusts 5 empty BB hang power cleans Strength Every 90 sec for 10 rounds: 1 high hang squat clean + 1 low hang squat clean + 1 squat clean Keep the weight between 60-75%, this is technique/positional…

2022 05 11

Workout of the day – Wednesday May 11th

By: EVF Performance 0

Warm up 2 rounds: 10 med ball cleans 10 A-frame toe touches 10 lying PVC pass-throughs (pronated) Endurance On on a continuous running clock: -- From 0:00 to 7:00: 1,000m run (2 laps around the block) -- From 7:00 to 27:00, AMRAP: 5 pullups 10 weighted med ball situps 20/14…

2022 05 10

Workout of the day – Tuesday May 10th

By: EVF Performance 0

Warm up 6 min AMRAP: 5 Russian baby makers 5 pronated snow angels 10 alternating plank extensions 10 alternating lunges with twist Gymnastics 16 min alternating EMOM: 12-20 alternating pistols** 3-5 wall walks 30 sec HEADstand (tripod) 10-15 dragonfly leg raises (holding rig) ** Pistol options: Curtsy squats, single leg…

2022 05 09

Workout of the day – Monday May 9th

By: EVF Performance 0

Warm up 3 rounds 5/side thoracic extensions 5 Cuban presses with 2.5/5 lbs plates in each hand 5 empty barbell hang power C&Js Midline / Press Every 3 min for 6 rounds: 6 push presses 30 plate Russian twists Note: start at around 70% and increase weight throughout. Aim to…

2022 05 08

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