EVF Performance | Blog

Workout of the day – Monday May 22nd 2023

Warm up 3 rounds or 6 min 5 inch worms with pushup 10 alternating plank extensions 10 A-frame toe touches 5 barbell push presses Push press 10 min EMOM: 1 Push press at 85% Conditioning Every 4 min for 4 rounds, each for time: 500m/400m row (2min cap) 15 box…

2023 05 21

Workout of the day – Sunday May 21st 2023

By: EVF Performance 0

Warm up 3 rounds or 7 min: 10 alternating bird dogs 10 glute bridges 10 alternating cossack squats 5 BB kang squats Front squat waves 4 at 77.5%, 3 at 82.5%, 2 at 87.5%, 4 at 82.5%, 3 at 87.5%, 2 at 90% Conditioning 4 rounds for time: 400m run…

2023 05 20

Workout of the day – Saturday May 20th 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time, "you-go-I-go" stype every round: 10 rounds of "Cindy" 2 rounds of "DT" (DB or BB) 8 rounds of "Cindy" 2 rounds of "DT" (DB or BB) 6 rounds of "Cindy" 2 rounds of…

2023 05 19

Workout of the day – Friday May 19th 2023

By: EVF Performance 0

Warm up 6 min AMRAP: 5 yoga pushups 10 alternating shoulder taps 10 band pull aparts 5 supinated bent over barbell rows Strength Bench: 4x3 at 85-87.5%, then one set of max reps at at 77.5% (goal = 7-8 reps) Pullups: 4 sets of 2 weighted pullups - increase from…

2023 05 18

Workout of the day – Thursday May 18th 2023

By: EVF Performance 0

Warm up 1 min per leg couch stretch, then 3 rounds, starting with an empty bar and increasing with warm up weight: 5 front squats 5 push presses 5 thrusters 5 split jerks Clean + Split Jerk E2MOM for 14 min: 3 cleans + 3 split jerks 65%, 70%, 75%x4,…

2023 05 17

Workout of the day – Wednesday May 17th 2023

By: EVF Performance 0

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

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