CrossFit Eastvale

Thursday, June 12th WOD

Snatch
7x2 snatch (HAP)

BWCF
100 situps
500m run
100 squats

Squat
8-6-6-4
front squat (HAP)

Conditioning
500m row
50 front rack step ups (95/65)
500m row

Tuesday, June 10th WOD

Snatch
10 min to find 1RM snatch+snatch balance

BWCF
tabata pushups
rest 1 min
tabata situps

Squat
HBBS
1x5 -60%
1x5-70%
1x5-80%
1x5-90%
rest 60 sec between

Conditioning
30 double unders EoMOM x 20 min
*perform burpees after DU until the working min is over. Rest the following minute.
**your score is burpees

Thursday, June 5th WOD

Barbell Gymnastics
2 Bear complex (225/155)
EoMOTM x 10 min
then EMOM x 5

BWCF
Row 500m, then 1k
*track 500m and 1500m times

Press
1 min of ME elbow touches, rest 1 min
x 4 rounds
*modify with  the wall or box


Conditioning
50-40-30-20-10
cal row
OH walking lunge steps (45/25)

Wednesday, June 4th WOD5:30pm CrossFit Kids5:30pm Endurance Conditioning

Snatch
even – 3 power snatch (135/85)
odd – 5 strict pull-ups
EMOM 10 min

BWCF
500m run
100 mt climbers
500m run

Squat
HBBS
1x5 -60%
1x5-70%
1x5-80%
1x5-90%
rest 60 sec between

Conditioning
500m hose drag
50 back squats (hose)
x 3 rounds

Tuesday, June 3rd WOD

Barbell Gymnastics
Death by Clean and Jerk
(135/95)
*NO! not a power clean!!!!
-12 min cutoff

BWCF
Death by Cal Row
-12 min cutoff

Press
3x5 wall walks
rest 1:1

Conditioning
21-15-9
burpee pull-ups
burpee box jumps
rest 1 min
then, 1k row
14 min cutoff