CrossFit Eastvale

Saturday, December 6th WOD

Saturday - Smolov Jr Cycle 

Strength
10x3 HBBS (85%)

BBG
5x1 snatch
5x1 CnJ

Conditioning
TBD

Friday, December 5th WOD

Strength
8x4 HBBS (80%)
*16 min

BBG
18 min to est a 1RM snatch, then CnJ

BWCF
Perform a 1mile run
-spend remaining time rowing for calories. Track time and calories
*18 min clock

Conditioning
"Karen"
150 wall balls (20/14)

 

Squat/Strength 101

8x4 HBBS (80%)
*16 min

Thursday, December 4th WOD

CnJ
15 min to est a 3RM hang clean

BWCF
1k run
Rest 1:1
x3

Strength
3/4/5 jerk (end HAP)
x3 rounds
*9 min

Conditioning
"Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 squats
*15 min cutoff
--Rx can complete as listed or break up as needed (provided the movements are still Rx standards)

Wednesday, December 3rd WOD

Strength
7x5 HBBS (75%)
*14 min

Snatch
15 min to est a 1RM of the complex:
Snatch+hang snatch+snatch balance

BWCF
250m row
25 push-ups
AMRAP in 15

Conditioning
Grace
30 CnJ (135/95)
*10 min cutoff

Tuesday, December 2nd WOD

CnJ
15 min to est a 1RM of the complex:
Clean+hang clean+jerk

BWCF
30-20-10
Burpees
Pull-ups
{500m row after all 3 rounds}
*15 min cutoff

Strength
3x ME UB
rest 1:1
*8 min

Conditioning
9 deadlifts (135/95)
6 hang clusters
3 push jerks
100m run
Rest 1 min
x5 rounds

Monday, December 1st WOD

Strength
6x6 HBBS (70%)
*15 min

Snatch
15 min to est a 1RM 3-position snatch

Ground/knee/power (hip)

BWCF
15 power snatches (75/55)
30 double unders
x 7 rounds
*15 min cutoff

Conditioning
1k row
10 MU
*7 min

Saturday November 29th

CLOSED

Friday, November 28

CLOSED

Happy Thanksgiving

CLOSED

Wednesday, November 26th WOD

CnJ
12 min to est a 1RM 3-position clean+2 jerks

BWCF
Helen
*12 min cutoff

Conditioning
10-9-8-7-6-5-4-3-2-1
Front squat (225/155)
Bar facing burpees
(Go HAP but 100m run penalty if any rounds are broken)
*25 min cutoff