EVF Performance | Blog

Workout of the day – Wednesday October 26th

Warm up 4 min AMRAP: 5 kipping swings 5 yoga pushups 5 per leg assisted single leg squats Endurance For time: Buy-in: 1,000m run (2 laps around the block) then, 2 rounds of: 50 burpees 40 pullups 30 pistols 20 American KBS 24/16 kg 10 handstand pushups then, buy-out: 1,000m…

2022 10 25

Workout of the day – Tuesday October 25th

By: EVF Performance 0

Warm up 6 min alternating EMOM: 10 empty barbell pause overhead squat 10/8 cal ski 10 wall facing squats Note: get your body temp and heart rate going on the ski, focus on mobility and range of motion for the other 2 movements Snatch cycling Every 2min for 6 rounds:…

2022 10 24

Workout of the day – Monday October 24th

By: EVF Performance 0

Warm up 2 rounds 10 Russian baby makers 10 glute bridges 3 spiderman lunge stretch with rotation 5 heavy KB goblet squats (build up on weight) Time cap: 6 min Back squat clusters 7 sets of back squat clusters, with 15 sec rerack between clustered sets 2 reps + 2…

2022 10 23

Workout of the day – Sunday October 23rd

By: EVF Performance 0

Warm up 3 rounds: 6 cal ski erg 6 front squats with empty BB 6 shoulder-to-overhead ** ** be sure to perform the last round with whatever jerk you will be doing for the strength part today Clean & Jerk Every 2 min for 6 rounds: 5 clean and jerks…

2022 10 22

Workout of the day – Saturday October 22nd

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, for time, one partner working at a time, alternating rounds: 6 rounds of (each partner complete a full round before switching): 15/12 cal row 12 double DB deadlifts 50/35 lbs or 12 deadlifts 155/105 lbs Then 6 rounds of: 200m run…

2022 10 21

Workout of the day – Friday October 21st

By: EVF Performance 0

Warm up 6 min AMRAP: 10 banded pullaparts 10 floor slides 10 alternating bird-dogs 2 wall walks Gymnastics 8 min of handstand push-up drills Then, 10 min EMOM: 2-5 Strict Handstand Push-ups (scale up or down to focus on HSPUs strength (no kip) Interval conditioning 5 rounds for time: 50…

2022 10 20

Workout of the day – Thursday October 20th

By: EVF Performance 0

Warm up 2 rounds: 20 banded good mornings 20 A-frame toe-touches 10 alternating single leg BB RDL Deadlift 7 sets of 3 at 78% across Time cap: 18 min Note:this is 3% more than last week. Be sure to add a small amount of weight to the bar. Conditioning For…

2022 10 19

Workout of the day – Wednesday October 19th

By: EVF Performance 0

Warm up Every 90 sec for 4 rounds: 10 cossack squats 10 squat thrusts 10 kipping swings / kipping hanging knee raises Endurance For time: 3 rounds of: 15 toes-to-bars 15 wall balls 20/14 lbs 15 KB snatches 24/16 kg -- rest 1 min Then: 2,000m/1,600m row -- rest 1…

2022 10 18

Workout of the day – Tuesday October 18th

By: EVF Performance 0

Warm up 3 rounds: 10 PVC passthroughs 5 behind the neck snatch grip push presses 5 overhead squats 5 hang squat snatches Snatch cycling Every 2:30min for 5 rounds: 8 unbroken snatches (touch and go) Note: snatch any style. Start around 50% and increase to find a max weight for…

2022 10 17

Workout of the day – Monday October 17th

By: EVF Performance 0

Warm up One time through: 20 glute bridges 20 Russian baby makers 20 alternating lunges 20 plank extensions 20 empty BB squats 20 alternating Cossack squats Back squat clusters 5 sets of back squat clusters, with 15 sec rerack between clustered sets 4 reps + 4 reps Note: a cluster…

2022 10 16

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