EVF Performance | Blog

Workout of the day – Wednesday May 17th 2023

Warm up 2 min cardio machine (row/ski/bike) then 2 rounds of: 8 per arm single KB swings 8 per side half kneeling KB presses 8 alternating box step ups 8 lying banded PVC straight arm pull downs (supinated) Endurance 6 rounds or 3:45min AMRAP, with 1:15min rest in between (start…

2023 05 16

Workout of the day – Tuesday May 16th 2023

By: EVF Performance 0

Warm up 2 rounds: 200m row 20 banded good mornings 50 ft. per side single DB farmer's carry (medium to heavy) 20 lunges Deadlift 6 at 75%, 5 at 77.5%, 3 at 85%, 6 at 80%, 6 at 80%, ME at 75% Conditioning 2 rounds for time: 24/20 cal row…

2023 05 15

Workout of the day – Monday May 15th 2023

By: EVF Performance 0

Warm up 2 rounds: 200m Run 30 Second Dead Hang 8 side plank with rotation 8 KB strict presses Push press Every 90 sec for 8 rounds: 3 push presses at 77.5% Note: use your estimated 1RM for this piece Conditioning 16 min alternating EMOM: 6 double KB hang clean…

2023 05 14

Workout of the day – Sunday May 14th 2023

By: EVF Performance 0

Warm up 3 rounds: 5 inch worms 20 plank shoulder taps 10 90-90 transitions 25 ft. broad jumps Front Squat Waves: 5 at 75%, 4 at 80%, 3 at 85%, 4 at 80%, 3 at 85%, 2 at 87.5% Conditioning For time: 20-15-10-5 Burpees 40-30-20-10 Row calories (Ladies: 32-24-16-8 cal)…

2023 05 13

Workout of the day – Saturday May 13th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) For time, in teams of 2, split as desired: 100/80 cal row 50 burpees box jumps over 24/20 in Then, 10 rounds of: 10 double DB clean and jerks 50/35 lbs 20 toes to bars Then: 50 burpees box jumps over 24/20 in 100/80 cal…

2023 05 12

Workout of the day – Friday May 12th 2023

By: EVF Performance 0

Warm up 6 min alternating EMOM: 15/side KB suitcase deadlift 40 sec row 8/side bottom up KB presses Strength Bench: 4x4 at 80-82.5%, ME at 72.5% Pullups: 4 sets of 3 weighted pullups Conditioning For time: 21-15-9 Pullups Push presses 115/80 lbs 400m run after each round, including last Time…

2023 05 11

Workout of the day – Thursday May 11th 2023

By: EVF Performance 0

Warm up 3 rounds 5 Russian Baby Makers 10 Hawaiian or cossack squats 5 hang squat clean and jerks (empty BB) 10 A-frame toe touches Clean + Split Jerk Every 90 sec for 10 rounds: 1 clean + split jerk 70%, 75%, 80%x6, 70%, 65% Conditioning 3 rounds of 3…

2023 05 10

Workout of the day – Wednesday May 10th 2023

By: EVF Performance 0

Warm up 6 min AMRAP: 5 Cuban presses with light plates 5/arm single arm dumbbell bentover rows 5 burpees 5 ring rows -- then take 4 min to practice your handstand pushup/pushup option of the day. Endurance 2017 crossfit games regional even 1 For time, wearing a 20/14 lb weight…

2023 05 09

Workout of the day – Tuesday May 9th 2023

By: EVF Performance 0

Warm up 2 rounds of: 10 double DB box step overs 24/20 in 10 thick band good mornings 10 cal row Deadlift 8 at 65%, 6 at 75%, 4 at 77.5%, 2 at 85%, 5 at 80%, 5 at 80%, ME at 75% Conditioning For time: 50 deadlifts 225/155 lbs…

2023 05 08

Workout of the day – Monday May 8th 2023

By: EVF Performance 0

Warm up 2 rounds 5 inch worms 5 yoga push-ups 10 band pass throughs 5/side KB Turkish getups Push press 5 @ 75%, 3 @ 85%, ME @ 95%, rest 3min, ME @ 95% Note: use 95% of your estimated 1RM as reference. So if your 1RM is 100 lbs,…

2023 05 07

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