EVF Performance | Blog

Monday, June 29 CrossFit Workout of the Day

Thanks for celebrating 3 years of EVF Upper East Side with us! At-home mobility | Focus: front rack (tspine, lats, serratus, triceps, wrists) | Equipment: peanut, band Warm up 3 rounds not for time: 12 KB clean & jerk (6/arm) 10 air squats 10 ring rows Strength 2 clusters + 1…

2015 06 28

Sunday, June 28 CrossFit Workout of the Day

By: EVF Performance 0

Hero WOD “Jag-28” For time: 800m run 28 KB swings (70/53) 28 strict pull-ups 28 KB clean & jerk (70/53) 28 strict pull-ups 800m run Scaled: kipping/jumping pull-ups

2015 06 27

Saturday, June 27 CrossFit Workout of the Day

By: EVF Performance 0

Partner WOD Complete the following for time: Part one, relay style: 10 HSPU 20 hang power snatches (95/65) 30 pull-ups 40 double unders Part two, cumulative reps, one partner working at a time: 50 KBS (53/35) 60 box jumps 70 burpees 80 wall balls 90 calorie row Part three: 200m…

2015 06 26

Friday, June 26 CrossFit Workout of the Day

By: EVF Performance 0

At-home mobility Warm up 3 rounds not for time: 250m row 15 hollow rocks 10 push-ups Strength Floor press Fitness: 3x5 across Performance: 1x3 @ 70%, 1x3 @ 80%, 1x3 @ 90% Conditioning Performance 3 rounds for time (20-minute cap): 25 double unders 20 deadlifts (185/125) 15 ring dips…

2015 06 25

Thursday, June 25 CrossFit Workout of the Day

By: EVF Performance 0

At-home mobility Warm up 3 rounds not for time: 25m banded side steps 10 air squats toes to wall 20 v-ups Strength Back squat Performance: 5x1 @ 90% Fitness: 3x5 Conditioning Performance For time, 21-15-9: Row calories Burpee box jump overs (24/20) Fitness For time, 21-15-9: Row calories Burpees

2015 06 24

Wednesday, June 24 CrossFit Workout of the Day

By: EVF Performance 0

At-home mobility Warm up 3 rounds not for time: 8 KB thrusters 10 ring rows 15 sit-ups Strength Performance: Hip clean Fitness: Hang power cleans Conditioning Performance 12 minute AMRAP: 200m run 5 power clean & jerks (155/105) 2 rounds of “Cindy” (5 pull-ups/10 push-ups/15 squats) Fitness 12 minute AMRAP:…

2015 06 23

Tuesday, June 23 CrossFit Workout of the Day

By: EVF Performance 0

At-home mobility 10 minute AMRAP, 21-15-9: Dumbbell ground to overhead Pull-ups/ring rows *200m run after each round Rest 2 minutes 10 minute AMRAP, 15-12-9: KB sdhp Box jump overs/step overs Hand release push-ups Rest 2 minutes 10 minute AMRAP, 12-9-6: Burpees Wall balls *250m row after each round For each…

2015 06 22

Monday, June 22 CrossFit Workout of the Day

By: EVF Performance 0

At-home mobility Warm up 3 rounds not for time: 25m KB OH walking lunge 5 strict pull-ups 1:00 front leaning rest Strength Overhead squat 5 reps every 4 minutes for 5 rounds Conditioning Performance 7 minute AMRAP: 7 box jumps (30/24) 7 toes to bar 7 thrusters (115/75) Fitness 7…

2015 06 21

Sunday, June 21 CrossFit Workout of the Day

By: EVF Performance 0

Hero WOD “Wittman” 7 rounds for time: 15 KB swings (53/35) 15 power cleans (95/65) 15 box jumps (24/20)

2015 06 20

Saturday, June 20 CrossFit Workout of the Day

By: EVF Performance 0

Partner AMRAP in 25 minutes: 20 wall balls (20/14) 20 power snatches (95/65) 20 overhead barbell lunges (95/65) 20 sit-ups 20 pull-ups 20 ring dips 20 shoulder to overhead (95/65) At the 5 minute mark, 20 synchronized burpees. At the 10 minute mark, 400m run together. At the 20 minute…

2015 06 19

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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