CrossFit Eastvale

Friday, June 29th and Saturday, June 30th

Friday:

OPEN GYM:                  9:00 - 12:00pm / 5:20-6:50

OLY CLUB:                    9-10:30am

 

CROSSFIT KIDS:            3:30-4:15pm

 

POWERLIFTING:            5:20-6:50pm

 

YOGA:                                 7-8pm

 

Saturday:

Free Group WOD 9am-10am
Pool WOD 9am-10am (The Cove in Riverside)
Olympic Weightlifting 10:15am

Thursday, June 28th WOD

Active Warm-up:
Row 1000m
Max unbroken muscle ups
*modify with pullups/ring dips

Coaches: Record total time and unbroken reps completed

Workout:
30-25-20-15-10-5
ab roller rolling thingys
burpee/pullups

Wednesday, June 27th Partner WOD

Active Warm-up:
100 chest passes (15 ft. 20/14)
*50 each

Workout:
25 thrusters (95/65)
25 OHS (95/65)
x 6 rounds

*partners will row 500m during non-working periods (rowers must finish 500m before helping taking over the WOD)
**Run 400m for busier classes...ONLY WHEN ALL ROWERS ARE OCCUPIED

Tuesday, June 26th WOD

Active warm-up:
max distance unbroken handstand walk
*modification: max handstand hold
**modification: 50 hand release pushups

Workout:
200m run
20m burpee broad jumps (from cone 1 to cone 2)
20m walking lunges (from 2 to 3)
20m crab walk (return to cone 2)
20m bear crawl (return to cone 1)
AMRAP in 22 minutes

*Coaches: keep athletes travel to the right of the cones so that traffic flows in an oval, NASCAR-style loop

Monday, June 25th WOD

Active Warm-up:
10 deadlift (135/95)
10 power clean/jerks (135/95)
10 power snatches (135/95)

Workout:
400m run
21 back squats (BW)
400m run
15 back squats
400m run
9 back squats
REST 2 minutes
complete max burpees for 1 minute

*Coaches: Track times and burpees

Friday, June 22nd Benchmark WOD and Saturday, June 23rd

Friday:

OPEN GYM:                  9:00 - 12:00pm / 5:20-6:50

 

"Jackie"
1000m Row
50 Thruster (45)
30 Pullups

 

OLY CLUB:                    9-10:30am

2-2-2-2-2-2-2
Snatch

 

CROSSFIT KIDS:            3:30-4:15pm

 

POWER LIFTING:       5:20-6:50pm

  Deadlift (1RM)
secondary barbell movement (80% of 1RM)
  max reps

30 Dimmel deadlift (225)


10 Deficit deadlift (50% of 1 rm)
x 2 rounds

20 Weighted ghd med ball
x 3 rounds

20 Ab Twists (44)
x 3 rounds

 

YOGA:                                 7-8pm

 

Saturday:

Free Group WOD 9am-10am
Pool WOD 9am-10am (The Cove in Riverside)
Olympic Weightlifting 10:15am

 

Thursday, June 21st WOD

Active Warm-up:

Workout:
1k run
1k row
100m bear crawl
100m sandbag carry (140/105)

Wednesday, June 20th Partner WOD

Active Warm-up:
max distance leap frog in 3 minutes

Workout:
"Bull"
200 double unders
50 OHS (135/95)
50 pullups
1600m run

x 2 rounds

Tuesday, June 19th WOD

Active Warm-up:
2 hang squat cleans
every min on the minute for 8 minutes

Workout:
3-6-9-12-15-18...

SDLHP (70/53
kb swings (70/53)

AMRAP in 12 minutes
*continue the pattern until time runs out