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Sunday, October 20th Crossfit Workout of the Day

Warm Up 3 rounds: 8/6 calorie ski 5 inchworms w/ push up 10 straight-arm banded pulldowns 10 plank shoulder taps Strength 4 sets Bench press x 4 w/ 1-count pause on chest Conditioning 15 minute AMRAP 4 bar muscle ups 6 DB Turkish get-ups (50/35) 8 ring push ups

2019 10 19

Saturday, October 19th CrossFit Partner Workout of the Day

By: EVF Performance 0

15 minute AMRAP Partner 1: Calorie row Partner 2: 1 round of 5 shoulder to overhead (115/80) 10 KBS (53/35) 15 sdhp (115/80) Rest 3:00 15 minute AMRAP Partner 1: Calorie row Partner 2: 1 round of 5 hang power cleans (115/80) 10 ring dips 15 front squats (115/80) …

2019 10 18

Friday, October 18th Crossfit Workout of the Day – UES

By: EVF Performance 0

Warm Up 7 minutes: 7/5 calorie bike/ski 8 push ups 8 ring rows 8 hollow rocks :30 overhead KB hold Strength Strict shoulder press 5x6 @ tempo 21X1 Increase weight each set. Conditioning 4 x 4:00 AMRAP 400m run Then, max rounds in remaining time of: 10 DB front rack…

2019 10 17

Thursday, October 17th EVF 360 Workout of the Day

By: EVF Performance 0

40 minutes to complete: 10-9-8-7-6-5-4-3-2-1 reps of DB deadlift (50/35) DB floor press (50/35) DB squat clean (50/35) 1-2-3-4-5-6-7-8-9-10 reps of Burpee pull up* Toes to bar/hanging knee raises Box jumps (24/20) *Sub burpees + ring rows

2019 10 16

Wednesday, October 16th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 30 burpees Then, 6 minutes: Walking Samson stretch Walking spiderman stretch Walking lateral squats Walking lunge with PVC pass thru Workout On a 30-minute running clock: @ 0:00 Every 2:00 for 10:00 (5 sets): Snatch Sets 1, 2: 3 reps Sets 3,4: 2 reps Set 5: 1 rep…

2019 10 15

Tuesday, October 15th Crossfit Workout of the Day

By: EVF Performance 0

Here's a great progression for intermediate athletes working toward their first muscle up. Keep in mind, you should have 3-5 solid strict pull ups and ring dips before attempting this drill! https://www.youtube.com/watch?v=BIlworBCNj0&t=112s Warm Up 3 rounds, increasing effort 1:00 row 14 lunges 7 DB bent over rows 7 DB strict…

2019 10 14

Monday, October 14th Crossfit Workout of the Day

By: EVF Performance 0

Beginner or not, this 15-minute flexibility routine is a great way to improve mobility and range of motion in the squat. Try it today! https://www.youtube.com/watch?v=tuTjC6u03Lg&t=86s Warm Up 200m run 2 rounds: 10 alternating groiners 5 downward dog push ups 10 birddogs 5 kang squats 10 deadbugs Strength Back squat 5RM…

2019 10 13

Sunday, October 13th Crossfit Workout of the Day

By: EVF Performance 0

Warm Up 6 minutes: 50 single unders 10 band pull aparts 5 push ups 5 ring rows 10 Russian KBS Strength Bench press 4x5 w/ 1-count pause on chest Increase weight each set. Conditioning 4 rounds for time 400m run 15 KB snatches, right arm 15 KB snatch, left arm…

2019 10 12

Saturday, October 12th Crossfit Workout of the Day – CC

By: EVF Performance 0

Partner WOD In teams of two, for time: 80 toes to bar 60 DB step overs (50/35 - 1 DB) 40 squat clean thrusters (95/65) 60 toes to bar 40 DB step overs 20 squat cleans thrusters (135/95) 40 toes to bar 20 DB step overs 10 squat clean thrusters…

2019 10 11

Friday, October 11th Crossfit Workout of the Day – Upper East Side

By: EVF Performance 0

Our first Friday Night Lights events is tonight at 7:30pm at UES and 6:45pm at CC! Come hit open workout 20.1 with the crew then head to East End Bar and Grill (UES) or Morty's (CC) to kick things off. Those not participating in the open are still welcome to…

2019 10 10

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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