EVF Performance | Blog

Partner WOD In teams of 2, for time. This WOd contains 6 blocks, each team must complete the 2 rounds in each block before moving on to the next block. Each block adds an additional movement to the previous block. There is no rest between blocks, move on to the…

2022 05 20

Workout of the day – Friday May 20th

By: EVF Performance 0

Warm up 6 min AMRAP: 6 alternating bird dogs 8 hollow rocks 10 double DB deadlifts Strength & Gymnastics Every 3 min for 6 rounds: 2 tempo deadlifts 3131 8/side half kneeling bottom up KB presses Note: Start the deadlift higher than last week and build so long as you…

2022 05 19

Workout of the day – Thursday May 19th

By: EVF Performance 0

Warm up 3 rounds: 6 empty BB kang squats 8 alternating jumping lunges 10 alternating single leg RDL (empty BB) Olympic lifting Every 90 sec for 10 rounds: 1 high hang paused squat clean + 1 low hang paused squat clean + 1 squat clean Pause 3 sec in the…

2022 05 18

Workout of the day – Wednesday May 18th

By: EVF Performance 0

Warm up 2 rounds: 5 inch worms with push up 20 plank shoulder taps 50 ft. broad jumps Endurance 14 min AMRAP: 60 double unders 30 alternating DB hang snatches 50/35 lbs 10 burpees box jumps overs 24/20 in -- rest 2 min 14 min AMReps: Run 2k (4 laps…

2022 05 17

Workout of the day – Tuesday May 17th

By: EVF Performance 0

Warm up 6 min AMRAP: 6 alternating single DB devil presses (light) 8 plate ground to overheads 10 band pull aparts Gymnastics 15 min alternating EMOM: 5 slow negative handstand pushups (no need to push up) - 5 sec controlled descent to ground or 1 ab mat max. 20 sec…

2022 05 16

Workout of the day – Monday May 16th

By: EVF Performance 0

Warm up 3 rounds: 3 wall walks 6 cal ski erg 9 jump squats Midline / Press Every 3 min for 5 rounds: 4 push presses 6/leg double KB posted single leg RDL Note: Aim to finish heavier than last week, around 80-82% o your estimated max General Physical Preparedness…

2022 05 15

Workout of the day – Sunday May 15th

By: EVF Performance 0

Warm up 2 rounds: 4 high box step ups 6 no-pushup burpees 8 alternating bird dogs 10 gorilla jump squats Strength 5 supersets: A1 - Tempo back squat - 5x5 at 70% across 33X1 tempo (3 sec descent, 3 sec pause at the bottom - we are adding 3 sec…

2022 05 14

Workout of the day – Saturday May 14th

By: EVF Performance 0

Community WOD For time, teams of 2: 400m run (together) 40 handstand pushups 40 wall balls 20/14 lbs 400m run (together) 40 wall walks 40 box jumps 24/20 in 400m run (together) 40 American KBS 32/24 kg 40 wall balls 20/14 lbs 400m run (together) 40 pullups 40 box jumps…

2022 05 13

Workout of the day – Friday May 13th

By: EVF Performance 0

Warm up 3 rounds: 10/side single arm KB swings 5/side single KB thrusters 5/side windmills Time cap: 7 min Strength & Gymnastics Every 3 min for 6 rounds: 3 tempo deadlifts 3131 1 Turkish getup per arm (heavy) Note: Start the deadlift higher than last week and build so long…

2022 05 12

Workout of the day – Thursday May 12th

By: EVF Performance 0

Warm up Every 90 sec for 4 rounds: 10 cossack squats 10 squat thrusts 5 empty BB hang power cleans Strength Every 90 sec for 10 rounds: 1 high hang squat clean + 1 low hang squat clean + 1 squat clean Keep the weight between 60-75%, this is technique/positional…

2022 05 11

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