CrossFit Eastvale

Friday, May 1st

FRIDAY
PR FRIDAY!!!
30 min to est
PR snatch/CnJ/HBBS/OHS/front squat/push press/push jerk
*1, 2, 3, or 5RM

BWCF
250m row
25 push-ups
EoMOM x 30 min

Conditioning
500m
or 1k
sprint row for time

@angieaz28 makin #gainz at the bar tonight 💪💪💪💪 She's 5# under her PR at 115 and squatted for 3. #crossfit #girlswholift #weightlifting #gainz #girlswhosquat #fitgirls #eastvale #inlandempire #riverside

A video posted by Inland Empire Barbell (@inlandempirebarbell) on Apr 23, 2015 at 10:28pm PDT

 

Thursday, April 30

CnJ
15 min to establish 1RM clean
*heavier than last week

BWCF
21 thrusters (95/65)
200m run
AMRAP in 12

Conditioning
500m hose drag
30-20-10
Toes to bar
Box jumps (24/20)
-10 donkey kicks between rounds
500m hose drag
*20 min

(This conditioning workout is to be completed with more focus on skill than speed. I want you to be fast but only with perfect form. The toes to bar should only be done with perfect hollow and arch positions timed accurately. The donkey kicks should be performed to aid your handstand position. Slop will still build your shoulders but if you can avoid it and seek solid positions, you'd be better off)

430 group workout. Love them! #framily #community #family #workoutpartner #partnerworkout #crossfit #inlandempire #eastvale #riverside

A photo posted by Inland Empire Barbell (@inlandempirebarbell) on Apr 30, 2015 at 12:46pm PDT

 

Wednesday, April 29th

7x1 OHS
*12 min; use racks

BWCF
20m bear crawl
21 kb swings (53/35)
AMRAP in 12 min

Conditioning
Partner workout
100 double unders
400m run (together)
100m walking lunge
400m run
100 kbs (70/53)
400m run
100 pullups
400m run
100 sit-ups
*20 min; partner rests during breaks; 1 works at a time

Handstand training. #handstand #crossfit #gymnastics #connectivity #eastvale #riverside #inlandempire #stronggirls #girlswithmuscle

A photo posted by Inland Empire Barbell (@inlandempirebarbell) on Apr 29, 2015 at 7:25am PDT

 

Tuesday, April 28th

5x3 push press
(end heavier than last week)
*12 min; no racks, if possible

Midline
3x ME Partner leg throws
*6 min

Conditioning
(50/30) ring dips
(MU into ring dips are preferred)
900m row
50 thrusters (45/35)
600m row
50 deadlifts (155/105)
300m row
*20 min

Frank is a hero. Frank has a huge heart and is always positive and motivating. He's no longer in the service but he's still a soldier fighting through school and CrossFit. Frank inspires me! If you wanna appreciate a soldier, take Frank out for a bite to eat and listen to his stories of valor. #crossfit #mcm #army #veteran #soldier #hero #militaryhero

A photo posted by Inland Empire Barbell (@inlandempirebarbell) on Apr 27, 2015 at 3:09pm PDT

 

Monday, April 27th

Strength
12 min to est a 10RM HBBS
*heavier than last week

Skill
100m HS walk for time
or
8 min of HS walking/hold practice
(60m handstand walk is a gym benchmark...you may choose to attempt this instead)

Midline
15 GHD sit-ups/V-ups/strict toes to bar
20m partner wheel barrow roll
x3 rounds
*6 min

Conditioning
10-9-8-7-6-5-4-3-2-1
Snatch (135/95)
*1 rope climb between reps;
remember to cycle the barbell through perfect positions on the way up AND down during TnG reps.
*10 min

It's Monday!!!!!! #gymtime #guysbelike #gymmeme #crossfitmeme #crossfit #inlandempire #eastvale #riverside

A photo posted by Inland Empire Barbell (@inlandempirebarbell) on Apr 27, 2015 at 12:05pm PDT

 

Friday, April 24th

PR FRIDAY!!!
30 min to est
PR snatch/CnJ/HBBS/OHS/front squat/push press/push jerk
*1, 2, 3, or 5RM

BWCF
Perform Jackie every 10 minutes for 3 rounds

Conditioning
Amanda

CrossFit IE CONTRA shirts are available for purchase! They are $30 (shipping included within CONUS) Email us at [email protected] with contact and shipping information so we can reach you for payment info. Thank you! #crossfit #contra #inlandempire #eastvale #weightlifting #oldschool #throwback #vintage80s

A photo posted by Inland Empire Barbell (@inlandempirebarbell) on Mar 4, 2015 at 6:33am PST

 

Thursday, April 23rd

CnJ
12 min to establish 3RM front squat
*no racks

BWCF
15 front squats (95/66)
250m row
AMRAP in 12

Conditioning A
9-7-5-3
3-5-7-9
OHS (155/105)
Thruster
*6 min
Rest 5 min
then with a 15 min clock,
Row 1500m
Use remaining time to establish a 2RM TnG power snatch

#crossfit

A photo posted by Inland Empire Barbell (@inlandempirebarbell) on Apr 19, 2015 at 10:11am PDT

 

Wednesday, April 22nd

12 min to establish a 3RM OHS
*racks optional...but try not to use them

BWCF
10 OHS
10 lateral burpees
AMRAP in 12 min

Strength
5x5 push press
*12 min; finish HAP

Conditioning
50 Double unders
40 V ups
30 jump lunges
20 burpee/thruster (30/20- dumbbells)
10m HS walk
AMRAP in 10

@kksiguenza with a 10# clean PR of 145! Karla has been with us a week and is already making #gains. Boom! #crossfit #squats #gainzzz #weightlifting #strength #inlandempire #eastvale

A video posted by Inland Empire Barbell (@inlandempirebarbell) on Apr 17, 2015 at 1:01pm PDT

 

Tuesday, April 19th

Strength
ME HSPU
EoMOM x5 min for total reps

Midline
100 toes to bar for time
*10 min

Conditioning
500m run
30 front squats (95/65)
500m run
30 back squats
500m run
30 OHS
500m run
*20 min

I'm VERY impressed by these 3 #badass ladies. @vic_ttoria and @atrotter86 hit 200 for 10!! @chelsearobertson90 hit 205!!! The energy was electric during 630 as these #stronggirls moved SERIOUS WEIGHT 😳 #crossfit #squats #gainzzz #weightlifting #strength #inlandempire #eastvale

A video posted by Inland Empire Barbell (@inlandempirebarbell) on Apr 13, 2015 at 8:39pm PDT

 

Monday, April 19th

Strength
12 min to est a 10RM HBBS
*heavier than last week

Skill
Mini "Flight Simulator"
5-10-15...30...15-10-5
UB double unders
*6 min

Modify by doing ME DU (or attempts) in 6 min

Conditioning
30 burpees
20 hang squat snatches (135/95)
10 bar muscle ups
20 box jumps (30/24)
10 bar muscle ups
20 hang squat snatches
30 burpees
*16 min

Visit crossfitie.com!! #crossfit #inlandempire #eastvale #crossfitmeme #slothmeme #gym #crossfitgym #crossfitgirls

A photo posted by Inland Empire Barbell (@inlandempirebarbell) on Apr 18, 2015 at 8:10am PDT