CrossFit Eastvale

Friday, April 3rd

BBG
20 min to find 1RM snatch, then CnJ

Midline

21-15-9

GHD situps
3-5-7
wall walks
*10 min

Conditioning
“Megan”
10 min cutoff

 

 

Oh Leroy 😂 He wasn't practicing safe sets 😫 #crossfit #weightlifting #inlandempire #eastvale #crossfitmeme #chalk #weightliftingproblems

A photo posted by Inland Empire Barbell (@inlandempirebarbell) on Mar 23, 2015 at 8:30pm PDT

 

Thursday, April 2nd

Strength
3/4/5
push press EMOM x 3 rounds
*9 min

Conditioning
2-4-6-8…
burpees
box jumps (30/24)
AMRAP in 7 min
rest 5 min
2-4-6-8…
ring dips
wall balls (20/14)
AMRAP in 7 min
rest 5 min
2-4-6-8…
snatches (95/65)
HSPU
AMRAP in 7 min
*31 min

 

Maribel (@ma_mari1) tried sneaking a PR in without video but we grabbed the end 😜 Here's a PR power clean and jerk at 125#. #crossfit #inlandempire #weightlifting #eastvale

A video posted by Inland Empire Barbell (@inlandempirebarbell) on Mar 27, 2015 at 6:02am PDT

 

Wednesday, April 1st

Strength
15 min to est a 3RM front squat or 1RM front squat, for those who missed monday
*your 3RM should be your 1RM clean so shoot for a desired clean attempt

Conditioning
50 double unders
30 pullups
10 OHS (135/95)
rest rest 1:1
x 4 rounds
*25 min cutoff

 

The weather is heating up...that means it's @frogmanchallenge season!!!! We'll be starting up the Frogman Saturday classes once a month as well as ramping up for 6 #FrogmanChallenge events. You can train, volunteer, or compete! This is a CFIE event so help us put on a successful event by joining the team and lending a hand. Volunteers can email frogmanchallenge.com to sign up! Thanks #framily 💛💛💛🐸

A photo posted by Inland Empire Barbell (@inlandempirebarbell) on Mar 26, 2015 at 2:52pm PDT

 

Tuesday, March 31st

Strength/skill
a) 5 clean pulls (heavy) or deadlifts
b) 5 bench presses (heavy)
x 3 rounds
*10 min

Midline
21-15-9
GH extensions
rest as needed between rounds
*10 min

Conditioning
400m run
21-15-9
Power cleans (135/95)
Kettle bell swings(70/53)
400m run
Rest 2 min
1k row
*20 min

@Vitargo is on the way!! #carbrecovery #vitargo #crossfit #crossfitopen #crossfitgames #endurance #eastvale #inlandempire

A photo posted by Inland Empire Barbell (@inlandempirebarbell) on Mar 27, 2015 at 5:16pm PDT

 

Monday, March 30th

Strength
15 min to establish a 1RM front squat

Skill
a) :45 ME toes to bar
b) :45 ME atomic sit-ups
:15 transition time between both
Focus on timing and a strong hold of the hollow/arch in a). Focus on abdominal destruction during b)
x3 rounds
*6 min

Conditioning
500m row
20 snatches (135/95)
400m row
15 snatches (155/100)
300m row
10 snatches (175/105)
200m row
5 snatches (195/110)
100m row
*18 min cutoff
*BWCF athletes can modify with OHS or double wall balls (14/10) or burpees

@kickasstaneda's #repost #crossfit #inlandempirebarbell #inlandempire #crossfitgames @thedavecastro #crossfitopen #crossfitmeme

A video posted by Inland Empire Barbell (@inlandempirebarbell) on Mar 28, 2015 at 10:02am PDT

 

Friday, March 27th

BBG
20 min to find 1RM snatch, then CnJ

BWCF
250m row
10 pushups
10 squats
AMRAP in 20 min

Midline

3x ME L sit hold

Conditioning
15.5

Thursday, March 26th

CnJ
12 min to est a heavy power CnJ

BWCF
50 burpees
100m run
50 wall balls
100m run
50 situps
100m run
*12 min

Strength
2 x ME Muscle Ups
(mod with hips to rings or pullups)
*8 min

Conditioning
500m run
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
HSPU
pistols
500m run
or
push press
front squats (135/95)
*20 min cutoff

Wednesday, March 25th

Snatch
12 min to est a heavy power snatch

BWCF
1k run
30 dips
*12 min

Strength
HBBS
5x60%
5x70%
5x75%
5x75%
*12 min

Conditioning
40 thrusters (45)
40 cal row
rest 2 min
x 3 rounds
*16 min cutoff

Tuesday, March 24th

CnJ
12 min to est a heavy CnJ

BWCF
1200m run backwards
*12 min

Strength
1x ME handstand shoulder taps
1x ME hollow hold
x 3 rounds
*HS can be freestanding, against the wall, or on a box
*10 min

Conditioning
30 box jump overs (30/24)
then
21-18-15-12-9-6-3
kettle bell snatch (53/35)
Single arm OHS
Kettle bell swing
*18 min

Monday, March 23rd

Snatch
12 min to est a heavy snatch

BWCF
400m run
30 wall balls
400m run
*12 min

Strength
HBBS
5x60%
5x70%
5x75%
5x75%
*12 min

Conditioning
1k row
40 burpees
20 deadlifts (185/125)
x 2 rounds
*16 min