EVF Performance | Blog

Workout of the day – Thursday September 8th

Warm up 2 rounds: 30 mountain climbers 10 empty barbell hang clusters 5 place Da Vinci raises then, take 6 min to warm up for C&Js Clean & jerk cycling Every 2:00 min for 6 rounds, each for time: 8 unbroken clean & jerks at 65% Conditioning 4 rounds of…

2022 09 07

Workout of the day – Wednesday September 7th

By: EVF Performance 0

Warm up Dynamic warm up - 2 rounds: 50 ft. bear crawl 50 ft. spiderman crawl 50 ft. lateral crab walk (25 ft. each side) 50 ft. burpees broad jumps 50 ft. broad jumps Endurance 4 rounds of 90 sec AMReps at each station, with 90 sec rest between stations:…

2022 09 06

Workout of the day – Tuesday September 6th

By: EVF Performance 0

Warm up Every 2 min for 3 rounds: 5 burpees 10 alternating plank extensions 10 cossack squats 10 front squats Front squat 8 reps at 70% 6 reps at 75% 6 reps at 77.5% Then, 2 sets of max effort at 70%, resting 3 min between sets Goal on the…

2022 09 05

Workout of the day – Monday September 5th

By: EVF Performance 0

Warm up 2 rounds: 10 A-frame toe touches 5 single DB overhead triceps extensions 5 PVC cuban presses 10 no-pushup burpees Time cap: 7 min Shoulder press and DB bench press 5 supersets: 8 behind the neck shoulder presses Max effort DB bench presses Start around 60% on the shoulder…

2022 09 04

Workout of the day – Sunday September 4th

By: EVF Performance 0

Warm up 6 min AMRAP: 5/side thoracic extensions 10 alternating plank shoulder taps 5 empty BB overhead squats Snatch 8 min EMOM: 1 snatch + 1 overhead squat Straight into, 8 min EMOM: 1 hang snatch +1 overhead squat Note: keep the weight below 60% of your snatch Aerobic capacity…

2022 09 03

Workout of the day – Saturday September 3rd

By: EVF Performance 0

Community WOD Partner Kelly 5 rounds for time: 400m run (together) 60 box jumps 24/20 in (share anyhow) 60 wall balls 20/14 lbs (share anyhow) Time cap: 37 min Olympic lifting Warm-up: Overhead mobility and Bergeron WU Hang snatch 3x3 at 50% Time cap: 10 min Behind the neck press…

2022 09 02

Workout of the day – Friday September 2nd

By: EVF Performance 0

Warm up 2 rounds: 5/side fire hydrants 5 Russian baby makers 200m row 5 KB suitcase deadlifts per side Deadlift and Muscle Snatches A - Deadlift 3x5 at 65% across B - muscle snatches 3x3 at 50% of your snatch 1RM Time cap: 15 min Gymnastics conditioning 3 rounds of…

2022 09 01

Workout of the day – Thursday September 1st

By: EVF Performance 0

Warm up 3 rounds (6 min max): 5/side kneeling KB halo 5/side single KB thrusters 5/side single KB swings 5 KB taters Clean & jerk cycling Every 2 min for 6 rounds: 5 touch and go clean and jerks 135/95 lbs Or 55-60% of 1RM Note: adjust the weight so…

2022 08 31

Workout of the day – Wednesday August 31st

By: EVF Performance 0

Warm up One time through (warm up weight) : 30 sex handstand hold / 2 wall walks 20 KB Russian twists 1 KB Turkish get-up 8 strict hanging knee raises 5 per arm single KB overhead squats Endurance 45 min of cardio machine of choice**: **Every 3 mins, starting at…

2022 08 30

Workout of the day – Tuesday August 30th

By: EVF Performance 0

Warm up 1 min per leg couch stretch, then: 2 rounds of: 10 Hawaiian squats (5 each side) 10 single leg hops per side 5 per arm single KB front rack lunge steps Front squat 3 supersets: 8 front squats at 50% 40 ft. broad jumps in as few jumps…

2022 08 29

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