EVF Performance | Blog

Workout of the day – Wednesday July 5th 2023

Warm up 2 rounds: 5 cat cows 5 per side single KB swings 5 T-pushups 10 banded face pulls (tied up to rig) Endurance 30 min alternating EMOM (5 rounds): 12/9 cal ski 12 KB snatches 24/16kg (switch arm anyhow) 12 weighted hanging knee raises 24 American KBS 24/16 kg…

2023 07 04

Workout of the day – Tuesday July 4th 2023

By: EVF Performance 0

9am A - In 20 min, find a 1RM snatch B - In 20 min, find a 1RM clean & jerk 10am & 11am - Community WOD Warm up 3 rounds: 5/side kneeling KB halo 5/side single KB thrusters 5/side single KB swings 5 ring rows Community WOD (EVF360 &…

2023 07 03

Workout of the day – Monday July 3rd 2023

By: EVF Performance 0

Warm up 1 min per leg couch stretch 1min pigeon stretch per side 2 rounds of: 10 Hawaiian squats (5 each side) 5 per arm single KB front rack lunge steps 5 burpees Box squat 5x5 at 95% of you conventional back squat 1RM Box should be set for the…

2023 07 02

Workout of the day – Sunday July 2nd 2023

By: EVF Performance 0

Warm up 6 min AMRAP: 5/side thoracic extensions 10 alternating plank shoulder taps 5 KB goblet squats good mornings Strength and bodybuilding A - Bent over double DB row 4x10 B - Seated alternating DB curls 4x16 C - Plank extension hold 2x30sec per side Conditioning For time: 50/40 cal…

2023 07 01

Workout of the day – Saturday July 1st 2023

By: EVF Performance 0

Community WOD (EVF360 & Crossfit) In teams of 2, 4 rounds for time: 400m run (together) 20 box get overs 48/40 in 20 toes to bars 20 wall balls 20/14 lbs Time cap: 30 min Olympic lifting Power cleans from 12" blocks 5 at 40%, 5 at 45%, 5 at…

2023 06 30

Workout of the day – Friday June 30th 2023

By: EVF Performance 0

Warm up 9 min alternating EMOM: 30 sec row 30 sec ski 6 KB taters Clean pulls & front squats Deficit clean pulls: 3x3 at 70% of clean 1RM Tempo front squats: 3x5 at 50% of 1RM clean at 31X1, standing as fast as possible Intervals 15 min alternating EMOM:…

2023 06 29

Workout of the day – Thursday June 29th 2023

By: EVF Performance 0

Warm up 2 rounds . 20 band pull aparts 10/arm KB overhead squats (light) 10 pronated snow angels 10 plank transitions Snatch balance Using your snatch recent or estimated 1RM as reference, every 2:30min for 5 rounds: 5 behind the neck push jerks + 3 snatch balances at 60% of…

2023 06 28

Workout of the day – Wednesday June 28th 2023

By: EVF Performance 0

Warm up One time through: 25 glute bridges 50 mountain climbers 25 alternating plank shoulder taps 10 ring rows or pullups 25 jumping jacks Endurance 36 min alternating EMOM: 12/9 cal row 12 pullups / ring rows 12/9 cal ski 200 ft. double DB farmer's carry 200m run 100 ft.…

2023 06 27

Workout of the day – Tuesday June 27th 2023

By: EVF Performance 0

Warm up & gymnastics drills 12 min alternating EMOM: 10 bent over straight arms banded PVC pull downs 12 alternating cossack squats (hold rig if needed to reach depth) 8-12 low bar toes to bars Back squat 5 at 40%, 5 at 50%, 5 at 60% Conditioning 8 min AMRAP:…

2023 06 26

Workout of the day – Monday June 26th 2023

By: EVF Performance 0

Warm up 2 rounds of: 6 Inchworm with Push-ups 6 KB windmills per side 12 A-frame toe touches Then 2 rounds, light to moderate weight 5 strict presses in split 5 jerk balances 5 split jerks Split jerks from blocks 10x1 at prescribed weight 80%, 85%, 90%, 92.5%, 95%, 97.5%,…

2023 06 25

Upper East Side

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 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