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Saturday, December 14th Crossfit Workout of the Day

Don't forget - UES holiday party tonight at Draught 55, 7pm. Can't wait to see everyone there! Partner Workout In teams of two… 35 minute AMRAP 100 double unders 20 power cleans (135/95) 10 DB burpee step ups (50/35) 100 double unders 30 power cleans 15 DB burpee step ups…

2019 12 13

Friday, December 13th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 6 minutes: 10 banded good mornings :20 handstand hold 10 glute bridges :20 hollow hold 5 box jumps Strength 5 sets Deadlift Push press Set 1: 5 reps @ 70% Set 2: 4 reps @ 75% Set 3: 3 reps @ 80% Set 4: 2 reps @ 85%…

2019 12 12

Thursday, December 12th EVF 360 Workout of the Day

By: EVF Performance 0

40 minutes to complete: 1k row 100 double unders/200 singles 800m run 80 wall balls 500m row 50 KBS (53/35) 400m run 40 burpee box jumps 300m row 30 strict pull ups/ring rows 200m run 20 manmakers (35/20)

2019 12 11

Wednesday, December 11th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 3 rounds: :20 front rack KB hold 10 plank shoulder taps 10 goblet squats 10 pass thrus 5 scap pull ups 10 PVC overhead squats Strength 15 minutes to work up to weight for workout. Conditioning 20 minute AMRAP 5 snatches (165/110) 3 overhead squats 1 strict ring…

2019 12 10

Tuesday, December 10th Crossfit Workout of the Day

By: EVF Performance 0

Want to improve your strict handstand push ups? Don't sleep on the negative handstand push up! This video breaks it down step by step, with or without a deficit. https://www.youtube.com/watch?v=R5wFUdRWh9o Warm Up 2 rounds: Wall walk to :20 wall-facing handstand hold :20 hollow hold (round 1), 10 hollow rocks (round…

2019 12 09

Monday, December 9th Crossfit Workout of the Day

By: EVF Performance 0

If you're limited in your front rack mobility, front squats and cleans will be a bigger challenge for you. Here are three great drills from WODprep to improve your positioning in these lifts. https://www.youtube.com/watch?v=0vcpL626U98 Warm Up 7 minutes: 10 alternating groiners 10 banded glute bridges 10 dead bugs 10 monster…

2019 12 08

Sunday, December 8th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 10/8 calorie ski 5 scap pull ups 10 banded presses 5 push ups 10 ring rows Strength Bench press 75%, 5x5 Conditioning Strict Heavy “Fran” 21-15-9 reps of Thruster (135/95) Strict pull ups

2019 12 07

Saturday, December 7th Crossfit Workout of the Day

By: EVF Performance 0

In teams of two… 2 rounds for time 30 synchro DB snatches (50/35) 60 pistols 30 synchro burpees 60 overhead squats (115/80) 30 synchro KBS (53/35) 60 push ups Teams may split reps on pistols, OHS, and push ups however they choose.

2019 12 06

Friday, December 6th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 7 minutes: 200m row 10 banded glute bridges 5/5 single-leg KB deadlifts 10 deadbugs 10 push ups Strength 5 sets Deadlift Push press Set 1: 5 reps @ 90% Set 2: 4 reps @ 95% Set 3: 3 reps @ 100% Set 4: 2 reps @ 105% Set…

2019 12 05

Thursday, December 5th EVF 360 Workout of the Day

By: EVF Performance 0

12 minute AMRAP 8 DB push press (50/35) 10 pull ups/ring rows 12 DB deadlifts (50/35) Rest 2:00 12 minute AMRAP 8 DB floor press (40/25) 10 KBS (53/35) 12 DB squat cleans (40/25) Rest 2:00 12 minute AMRAP 8 burpee box jumps 10 calorie row 12 plank rows (35/20)

2019 12 04

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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