Warm up

3 rounds, adding small warm-up load throughout:
200m row/ski
5 muscle cleans
5 front squats
5 strict presses
5 power cleans
5 push presses

Strength Part A - Shoulder Press

Warm up

3 rounds:
100m row
5 inch worms with pushup
10 alternating plank extensions
5 hanging knee raises
10 KBS

Gymnastics skills (10 min)

Warm up

2 min cardio of choice
then, 2 rounds of:
10 alternating box steps ups
5 tempo jumping squats (3 sec eccentric)
10 sumo stand BB good mornings

Back Squat & Power Training

**NEW 5-WEEK CYCLE**
See SugarWOD for details

Warm up

3 rounds of:
200m row/ski
10 PVC passthroughs
3 strict hang snatch high pulls
3 strict hang muscle snatches
3 power snatches

Warm up

3 rounds:
100m row
5 inch worms with pushup
10 alternating plank extensions
5 barbell push presses

Split Jerks

20 min to find a 3RM split jerk

Community WOD (EVF360 & Crossfit)

Teams of 2, for time, one partner working at a time, split as desired, performed as "choose your own adventure":
50 devil presses 50/35 lbs
100 pullups
100 box jumps over 24/20 in
200/160 cal row

Warm up

Row 400m/300m
then, 2 rounds of:
10 alternating single leg glute bridges
10 sumo stance squats
10 sumo stand BB good mornings

Back squats 1RM

20 min to find a 1RM back squat

Warm up

3 rounds:
30 sec cardio of choice
5 inch worms with pushups
10 single DB front raises (one hand on each bell)
10 per side single arm KBS

Sumo Deadlift

Eric Von Frohlich

It is with the heaviest of hearts that we announce that Eric Von Frohlich, founder of EVF Performance & CrossFit Upper East Side, has passed away.

Warm up

400m run, then,
3 rounds, adding small weight increments between rounds:
3 power position power snatches
3 hang power snatches
3 power snatches
3 squat snatches

Snatch