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Warm up 2 rounds: 1 min on machine of choice 10 hollow rocks 10 alternating bird dogs Midline strength 4 rounds, for weight: 30 plate Russian twists 10 per side staggered stance barbell good mornings 3x10s/leg alternating single leg hanging L-sit hold (3x10 sec per leg each round) Time cap:…

2022 03 19

Workout of the day – Saturday March 19th

By: EVF Performance 0

Crossfit Partner WOD In teams of 2, "You go I go" style: 30 rounds: 3 deadlifts 135/95 lbs 3 burpees over bar then 20 rounds: 3 power cleans and jerks 135/95 3 burpees over bar then 10 rounds: 3 power snatches 135/95 3 burpees over bar Time cap: 30 min…

2022 03 18

Workout of the day – Friday March 18th

By: EVF Performance 0

Warm up 6 min AMRAP: 5 cat cows 10 no-push-up burpees 1 wall walk Strength & Gymnastics 20 min alternating EMOM: 5 weighted pullups OR 5 negative pullups w/ 5 sec descent if no strict pullup 10 barbell ab rollouts 30 sec handstand hold (free handstand or using a wall)…

2022 03 17

Workout of the day – Thursday March 17th

By: EVF Performance 0

Warm up 3 rounds per side: 5 single arm DB swings 5 single arm DB hang power snatches 5 single arm DB overhead squats Time cap: 7 min Conditioning 4 rounds of 3 min AMRAP: 5 Power Snatches 115/75 lbs 10 Box Jumps 24/20 in 15 pushups -- Rest 1…

2022 03 16

Workout of the day – Wednesday March 16th

By: EVF Performance 0

Warm up 2 rounds: 50 ft. lunges with twists 50 ft. single arm DB overhead lunges 50 ft. duck walk 50 ft. burpee broad jumps Aerobic conditioning 10 min alternating EMOM: 16/13 cal ski 16 alternating DB snatches 50/35 lbs -- rest 2 min 10 min alternating EMOM: 16/12 cal…

2022 03 15

Workout of the day – Tuesday March 15th

By: EVF Performance 0

Warm up "Baseline warm-up" - one time through: 500m row 40 air squats 30 situps 20 pushups 10 pullups Time cap: 8 min Barbell cycling 16 min alternating EMOM: Odd: 1 power clean + 1 split jerk + 1 hang power clean + 1 split jerk Even: max plank hold…

2022 03 14

Workout of the day – Monday March 14th

By: EVF Performance 0

Warm up 3 rounds: 10 alternating lunges with twists 12 alternating plank extensions 14 alternating DB hang snatches Strength A - Bulgarian split squats 5x8 per leg -- rest 30 sec between legs, and as needed between sets B - half kneeling single arm DB press 3x8 per side Total…

2022 03 13

Workout of the day – Sunday March 13th

By: EVF Performance 0

Warm up In 7min, perform 3 rounds of: 8 Russian baby makers 10 plate overheah lunges 12 jumping squats 16 A-frame toe-touches Midline strength 4 supersets: A1 - 10 Barbell hip thrusts, with 1 sec pause at the top Build up to a heavy set A2 - 12 alternating cossack…

2022 03 12

Workout of the day – Saturday March 12th

By: EVF Performance 0

Crossfit Partner WOD Teams of 2, for time: 2,000m/1,600m row (split as desired) Then 16 rounds of (each partner perform a full round - 8 per partner total): 8 alternating single arm DB hang clean and jerks 50/35 lbs 12 handstand pushups Then 16 rounds of (each partner perform a…

2022 03 11

Workout of the day – Friday March 11th

By: EVF Performance 0

Warm up 2 rounds: 200m row sprint 10 burpees 10 alternating DB snatches (light) Open WOD Crossfit open 22.3 For time: 21 pullups 42 double unders 21 thrusters 95/65 lbs 18 chest-to-bar pullups 36 double unders 18 thrusters 115/85 lbs 15 bar muscle ups 30 double unders 15 thrusters 135/95…

2022 03 10

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