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Warm up 2 rounds: 10 spiderman lunges 5 supermen 10 broad jumps landing in bottom of squat 5/side KB windmills Time cap: 7 min Strength 5 supersets: A1 - Paused back squat - 5x5 at 70% across with 3 sec pause in squat A2 - 30 walking lunges (bodyweight) Time…

2022 05 07

Workout of the day – Saturday May 7th

By: EVF Performance 0

Community WOD For time, in teams of 2, one partner working at a time (split as desired): 100/80 cal row 50 front squats / double DB front squats (BB: 185/135 lbs, DBs: 50/35 lbs) 50/40 cal row 100 toes-to-bars 50 overhead squats / single DB overhead squats (BB: 135/95 lbs,…

2022 05 06

Workout of the day – Friday May 6th

By: EVF Performance 0

Warm up 6 min AMRAP: 6 alternating high box step ups 30/24 in 6 KB goblet hold good morning 6 Russian KBS Strength & Gymnastics Every 3 min for 6 rounds: 4 tempo deadlifts 3131 20 alternating handstand hold shoulder taps (wall facing) Note: Start the deadlift at around 65%,…

2022 05 05

Workout of the day – Thursday May 5th

By: EVF Performance 0

Warm up 3 rounds: 12 alternating single leg glute bridges 6 power position muscle cleans (empty BB) 6 front squats (empty BB) Strength Every 90 sec for 10 rounds: 1 high hang pause power clean + 1 low hang pause power clean + 1 power clean Pause 3 sec in…

2022 05 04

Workout of the day – Wednesday May 4th

By: EVF Performance 0

Warm up 50 jumping jacks, then: 1 smooth round of Cindy 1 smooth round of DB DT with warm-up weight Endurance 15 min AMRAP with buy-in: Buy-in: 800m run, then AMRAP Cindy in the remaining time. Cindy: 5 pullups, 10 pushups, 15 airsquats -- rest 5 min, then 15 min…

2022 05 03

Workout of the day – Tuesday May 3rd

By: EVF Performance 0

Warm up 3 rounds: 4 single DB burpee deadlifts (alternating sides) 4 right arm single DB overhead lunges 4 left arm single DB overhead lunges 4 yoga pushups Gymnastics 16 min alternating EMOM: 8-12 ring / box dips 12/9 cal ski 30 sec handstand hold - free, wall assisted, or…

2022 05 02

Workout of the day – Monday May 2nd

By: EVF Performance 0

Warm up 3 rounds: 20 band pull aparts 5 inch worms 20 sec handstand hold 5 no pushup burpees Midline / Press Every 3 min for 5 rounds: 8 push presses 12 alternating DB plank pull through Note: start at around 60% and increase weight throughout. Aim to finish heavier…

2022 05 01

Workout of the day – Sunday May 1st

By: EVF Performance 0

Warm up 2 rounds: 5/side lateral banded monster walk steps 5 frog hops 5/leg single leg glute bridges 10 PVC snatch balances Strength A - Back squat - 5x8 at prescribed percentages 60%, 65%, 70%, 72%, 74% B - Turkish getups - 3x3 per arm Time cap: 20 min Conditioning…

2022 04 30

Workout of the day – Saturday April 30th

By: EVF Performance 0

Community WOD In teams of two, 5 rounds for time: 50 double unders per partner 30 back squats 135/95 lbs (bar comes from the ground) OR 60 KB goblet squats 24/16 kg - share reps between partners **Pick you poison**: each round, you can either do: both partners run 400m…

2022 04 29

Workout of the day – Friday April 29th

By: EVF Performance 0

Warm up 6 min AMRAP: 10 banded good mornings 5 snow angels 10 alternating jumping lunges 5 kang squats Strength & Gymnastics Every 3 min for 6 rounds: 5 tempo deadlifts 3131 20 lying hollow banded PVC pull down Note: Start the deadlift at around 60%, and build so long…

2022 04 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