EVF Performance | Blog

Workout of the Day – Friday December 18th

Warm up 2 Rounds 8/8 Bulgarian split squat 5 burpees 20 sit ups 20 plank shoulder taps 20 mountain climbers Strength Bench Press 5x4 Conditioning 5 rounds 50 Double unders 12 front squat from the floor 135/95 10 box jump 24/20

2020 12 17

Workout of the Day – Thursday December 17th

By: EVF Performance 0

Warm up 2 rounds 10 jump squat 30sec fast feet in place 1min low plank 15 V-ups 10 KB bent over row (2 KBs) Strength 2 Snatch pull + 1 hang snatch x5 Conditioning 4 rounds each for max reps 1min push up 1min KBS 53/35 1min toes to bar…

2020 12 16

Workout of the Day – Wednesday December 16th

By: EVF Performance 0

Warm up 2 rounds 8 strict press * 20 KB russian twists 8 squat cleans * 8 diamond push ups 30sec/30sec side plank hold *Empty Barbell Strength 1 clean + 1 jerk x 5 Conditioning 4 RFT 500m row 5 ground to overhead 135/95 15 Deadlift 135/95 10 burpees over…

2020 12 15

Workout of the Day – Tuesday December 15th

By: EVF Performance 0

Warm up 2 rounds 5 clean and jerk * 20 hanging leg raises 7 tempo thrusters (4 ct down)* 20sec hollow hold 20-30sec handstand hold *Empty barbell Strength Push press 5x4 Conditioning For time 21-15-9 wallball burpees hang clean 115/75 Then, 15-12-09 T2B thruster 115/75

2020 12 14

Workout of the Day – Monday December 14th

By: EVF Performance 0

Warm up 2 Rounds 15 obliques 15 weighted sit ups 1 clean + 1 hang clean x 5* 20 mountain climbers 1 squat snatch + 1 hang snatch x 5* *Empty barbell Strength Front squat 3-3-3-3-3 Conditioning 18min AMRAP 30 double unders 20 KBS 53/35 10 pull ups 5 ground…

2020 12 13

Workout of the Day – Sunday December 13th

By: EVF Performance 0

Warm up 6 minutes 10 pass thrus 10 OHS 10 sotts press 20 mountain climbers Strength Snatch pull + Power Snatch + Squat Snatch x5 Conditioning 5 rounds 300m row 10 burpees over erg Time cap 15 min

2020 12 12

Workout of the Day – Saturday December 12th

By: EVF Performance 0

Warm up 7 minutes 40 single unders 10 push ups 10 squats 10 jumping lunges Conditioning 6 rounds for time 50 Double unders 16 shoulder to over head 135/95 16 burpees 16 front rack lunges 135/95

2020 12 11

Workout of the Day – Friday December 11th

By: EVF Performance 0

Warm up 2 rounds 1 strict press + 1 push press x 6 20 supermans 1min high plank 8 jumping lunges 15 weighted sit-ups 20 weighted russian twists Strength 1 power clean + 2 hang clean x 5 Conditioning For Time 1000m row 50 thrusters 65/45 30 pullups

2020 12 10

Workout of the Day – Thursday December 10th

By: EVF Performance 0

Warm up 2 rounds 1min plank 10 PVC OHS 20 sit-ups 10 squats 15 hanging knee raises 10 push press Strength Push jerk 3-3-3-2-2-2 Conditioning 4 rounds 25 wallballs 10 box jumps 5 ground to overhead 115/75

2020 12 09

Workout of the Day – Wednesday December 9th

By: EVF Performance 0

Warm up 2 rounds 1 clean + 1 hang clean x 5 10 deadlift 3 wall walks 5 burpees 20 situps 30sec handstand hold Strength 1 snatch + 1 hang snatch x 6 Conditioning 15min AMRAP 2 squat clean 135/95 4 HSPU 8 Toes to bar

2020 12 08

Upper East Side

Blog

Blog

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

Blog

Blog Search

Blog Search

Blog

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