EVF Performance | Blog

Partner WOD In teams of 2, for time: 20 overhead squats 155/105 lbs or 40 single DB overhead squats 50/35 lbs 20 burpee box jumps over 24/20 in 20 power cleans 205/135 lbs or 40 double DB power cleans 50/35 lbs 20 bar muscle ups or 40 pullups 20 power…

2022 07 08

Workout of the day – Friday July 8th

By: EVF Performance 0

Warm up 1 min PVC shoulder openers of coach's choice, then: 2 rounds: 5 forward arm circles 5 backward arm circles 10 banded face pulls 5 T-pushups Time cap 7 min Gymnastics 12 min alternating EMOM: 40 sec low ring support hold (hold at the bottom of the dip) 10…

2022 07 07

Workout of the day – Thursday July 7th

By: EVF Performance 0

Warm up 2 rounds: 5/side quadruped thoracic cage extensions 50 ft. per arm single arm DB overhead carry 10 alternating jumping lunges 10 behind the neck BB presses Split jerks Part A Push press - 3x3 at 75% of C&J 1RM Part B Split jerk - 3x4 at prescribed percentage…

2022 07 06

Workout of the day – Wednesday July 6th

By: EVF Performance 0

Warm up 400m run, then: 2 rounds of: 5 KB halo each way 10/arm KB push presses 15 KBS Endurance 30 min alternating EMOM (5 rounds): 18/15 cal ski 12 double KB push presses 24/16kg 12 box jumps all the way over 24/20 in 8 deadlifts 225/155 lbs or 16…

2022 07 05

Workout of the day – Tuesday July 5th

By: EVF Performance 0

Warm up 2 rounds 10 PVC passthroughs 5/side single arm KB high pulls 5/side KB windmills 5 PVC tall snatches Snatch On a continuously running clock, perform part A and B: Part A From 0:00 to 12:00 min, every 2 min for 6 rounds 3x( 1 snatch high pulls +…

2022 07 04

Workout of the day – Monday July 4th

By: EVF Performance 0

Crossfit super total - 9am class only Find a 1RM for each of the following 6 lifts Snatch (1 Rep Max)Clean (1 Rep Max)Split Jerk (1 Rep Max)Back Squat (1 Rep Max)Bench Press (1 Rep Max)Deadlift (1 Rep Max) Crossfit 11:30 am class Warm up 2 rounds: 5 staggered stance…

2022 07 03

Workout of the day – Sunday July 3rd

By: EVF Performance 0

Warm up 2 rounds of: 250m/200m row 10 alternating bird dogs 3 KB Turkish situps per side with floor press Strength Part A Bench press 5x5 at 50% Part B Deadlift 5x5 at 50% Conditioning 3 rounds for time: 500m/400m row 21 burpees 400m run -- rest 90 sec between…

2022 07 02

Workout of the day – Saturday July 2nd

By: EVF Performance 0

Partner WOD In teams of 2, for time, one partner working at a time: 70 power snatches (95/65 lbs) or 70 KB snatches (24/16 kg) 70 pullups 70/54 cal row -- rest 2 min 50 power cleans (135/95 lbs) or 50 double DB power cleans (50/35 lbs) 50 toes-to-bars 50/40…

2022 07 01

Workout of the day – Friday July 1st

By: EVF Performance 0

Warm up 2 rounds 5/side thoracic extensions 5 PVC Cuban presses 2 wall walks 8 cal ski Gymnastics 16 alternating EMOM: Low ring transitions to dip / MUs practice 20 banded PVC lat pull downs 10 pronated barbell bench row (https://youtube.com/shorts/QrjeYUqYbkI) 6 per arm DB bent over rows Conditioning For…

2022 06 30

Workout of the day – Thursday June 30th

By: EVF Performance 0

Warm up 2 rounds: 10 alternating single dumbbell overhead lunges 10 alternating single arm dumbbell high pulls 5/arm dumbbell Z-presses 10 squat thrusts Split jerks Split jerk - 5x5 at 60% Time cap: 14 min "Sprint" conditioning For time: 15-10-5 Hang power cleans 95/65 lbs Burpees -- rest 2 min…

2022 06 29

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