CrossFit Eastvale

Thursday, May 1st WOD4:30pm Yoga

Snatch 10 min to est a heavy push press+push jerk+ split jerk as a complex BWCF 25 situps – even 8 burpees – odd for 12 min Conditioning 150 wall balls (20/14) for time *5 burpees EMOM until wall balls are completed

Wednesday, April 30th WOD5:30pm

CnJ 10 min to work to a heavy bear complex BWCF Death by 8 count body builders *rest in the hollow or arch **12 min cutoff Squat 12 min to est a 1RM front squat Conditioning Framanda 21-15-9 9-7-5 thursters (95/65) muscle ups

Tuesday, April 29th WOD

Snatch
10 min to est a heavy snatch

BWCF
run 1 mile
*12 min cutoff
Press
ME UB bench press (135/95)

Conditioning
100m run
5 snatch (135/95)
10 burpees
rest 1 min
AMRAP in 12
*power snatch is acceptable
**complete rounds ONLY

Thursday, April 17th WOD4:30pm Yoga5:30pm Weightlifting

Barbell Gymnastics
12 min to est
3 position clean+jerk

Strength
15 min to est
5RM HBBS

Conditioning
400m run
21-15-9
burpee pull-ups
GHD situps
10 min cutof

Wednesday, April 16th WOD5:30pm CrossFit Kids5:30pm Endurance Conditioning

 

 

Barbell Gymnastics 12 min to est a 3 pos snatch  (grn/knee/hang) Strength 3x3 push press (HAP) rest 1 min Conditioning 5-4-3-2-1 MU Deadlift (2xBW) *400m run between rounds

Tuesday, April 15th WOD5:30pm Weightlifting

 

CnJ
1 power clean+1 hang squat clean n power jerk
(70%) EMOM x 7

Squat
3x6 HBBS (80%)
rest 1 min

Conditioning
100m run
21 situps
15 pushups
9 jump squats
rest 1 min
x 7 SPRINT ROUNDS!!

Saturday, April 12th WOD

9am Group WOD 

Start your weekend off with a great workout!!

Friday, April 11th WOD

AM Classes:
5:00am Express Class (All Members)
9:00-11:00AM Open Gym (Platinum Members)

Benchmark Workout Day

Open Workout 14.4
60 Cal Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Cleans (135/95)
20 Muscle-ups
AMRAP in 14 min

 

PM Classes:

Lift 101 (Platinum Members)
    4:15 pm 

Express Class

    5:30pm, 6:00pm and 6:30pm (All Members)

Open Gym
4:30pm-7:00pm (Platinum Members)

Thursday, April 10th WOD4:30pm Yoga5:30pm Weightlifting

Barbell Gymnastics
12 min to est a 1RM of the complex:
1 Clean Pull+hang clean+front squat+jerk+back squat+jerk

Strength
death by HSPU
*starting at 5; 10 min cutoff

Conditioning
2 Rope climbs 
4 Burpees
6 Wall Balls
8 Toes to bar
10 GHD Sit ups
(*sub abmat sit-ups)
AMRAP 12 min

Wednesday, April 9th WOD5:30pm Endurance Conditioning5:30pm CrossFit Kids

Barbell Gymnastics
7 min to est 2 RM 
Power Snatch (touch and go)

Strength
3 Overhead Squats
EMOM x10 min
(*pick a decent starting weight but feel free to add weight each round)

Conditioning
"Cindy"
5 Pull-ups
10 Push-ups
15 Squats
(*row 150m every 3 rounds)