CrossFit Eastvale

Tuesday, December 1st

CnJ
5RM hang clean
*15 min

BWCF
40-30-20
Front squats (45)
30-20-10
Push press
*15 min

Skill
20 handstand hold shoulder taps
EMOM x5 min
-scale with 14 HRPU EMOM

Conditioning
1k row
30 Russian KBS (53/35)
15 OHS (95/65)
x3 rounds
*20min

Weightlifting
5x5 push press
10 min
Work up to a heavy triple jerk (95%)
10 min
*10 reverse hyper (HAP) between sets of above

Monday, November 30th

Snatch
5RM hang snatch (knee)
*15 min

BWCF
400m run
40 double unders
AMRAP in 15 minutes
*15 min

Midline
15 ab roll outs
15 strict GHD sit-ups
x5 rounds
*10 min

Conditioning
100m run
2 rope climbs
AMRAP in 10 min

Scale:
100m run
6 pull-ups
12 knees to elbows
AMRAP in 10 min

Weightlifting
Find 3RM front squat
*10 min

Saturday, November 28th

Join us for our Annual Turkey Bowl flag football game.

Where: Vernola Park (Limonite x Wineville)

When: 9am

 

Who: EVERYONE!

Facebook Event: FACEBOOK INVITE

 

 

 

 

 

Wednesday, November 25th

3 position snatch
Ground-knee-hi hang
*15 min

BWCF
500m hose drag
50 sit-ups
500m hose drag
*15 min

Strength
1RM HBBS
*15 min

Conditioning
15 wall balls (20/14)
5 thrusters (135/95)
EMOM x10 min
-double unders while you rest. Score is DU
*10 min

Weightlifting
5x3 snatch balance (HAP)
*10 min

Tuesday, November 24th

CnJ
Power clean+ CnJ
*15 min

BWCF
200m run
30 air squats
20 push-ups
x4 rounds
*15 min

Midline
50 ab rollouts
*5 min

Conditioning
100 double unders
50 cal row
100m bear crawl
50 cal row
100 double unders
*20min

Weightlifting
5x5 clean pulls

10-8-6-4-2
Push press
*start med and build heavier

Monday, November 23rd

Snatch
Power snatch + snatch (end HAP)
*15 min

BWCF
400m run
40m walking lunges
x3 rounds
*15 min

Conditioning
"Badger"
30 squat cleans (95/65)
30 pull-ups
800m run
x3 rounds
*30 min

Weightlifting
5x5 snatch pulls

5x5 OHS

5x10 reverse hyper
*20 min for all 3

Friday, November 20th

Strength
Smolov Week 3/3

8x4 HBBS (80%)
*22 min

Conditioning

15 SDLHP (53/35)
400m run
x5 rounds
*15 min cutoff

Weightlifting

Max out CnJ (or snatch if you did not do Thursdays workout)
*15 min

Synchro jerks @missaguilar @jmgrange

A video posted by Inland Empire Barbell (@inlandempirebarbell) on Nov 10, 2015 at 7:38pm PST

 

Thursday, November 19th

Snatch
12 min to est a 1RM OHS
*racks optional


BWCF
1k hose drag
*12 min cutoff


Midline
30-20-10
V-ups
GHD back extensions
-not for time but limited to
*8 min


Conditioning
Partner HERO WOD
Class chooses
*20 min


Weightlifting

A. 5x5 snatch grip push press

B. 5x3 snatch balance

C. 5x10 reverse hyper 

-perform 1 round of A, then B, then C for 5 rounds.
A and B should be the same weight/bar

*20 min

Winter baseball tees are here!!!! $25 or 2 for $40. #crossfit #squatgains #weightlifting #eastvale #inlandempire #progress #privatetraining #personaltraining #eastvale #inlandempire #riverside #ontario #norco #lifting #fitness #crossfitgames #crossfitgains #gym #fitness #crossfitmeme

A photo posted by Inland Empire Barbell (@inlandempirebarbell) on Nov 11, 2015 at 5:01pm PST

 

Wednesday, November 18th

Strength
Smolov Week 3/3
7x5 HBBS (75%)
*add 10-20 pounds to percentages as needed/desired
22 min


CnJ
2 thruster EMOM (end HAP)
x5 min
-NO RACKS


BWCF
60 cal row for time
*9 min

Conditioning
21-15-9
Kettle bell swings (70/53)
Box jump overs (30/24)
*8 min


Weightlifting

1 jerk EMOM
x8 min

(end HAP)

Strength
Smolov Week 3/3
7x5 HBBS (75%)
*add 10-20 pounds to percentages as needed/desired
22 min


CnJ
2 thruster EMOM (end HAP)
x5 min
-NO RACKS


BWCF
60 cal row for time
*9 min

Conditioning
21-15-9
Kettle bell swings (70/53)
Box jump overs (30/24)
*8 min


Weightlifting

1 jerk EMOM
x8 min

(end HAP)

The whole class stopped to get behind Jake and his lift...we are family. Regardless of the make or miss, this video inspired me. You guys support each other in so many ways. #crossfit @j_mcmains

A video posted by Inland Empire Barbell (@inlandempirebarbell) on Nov 13, 2015 at 10:24am PST

 

Tuesday, November 17th

CnJ
1 power clean EMOM

x9 min


BWCF
100m bear crawl
50 cal row
100m bear crawl
*12 min cutoff


Strength
15 min to est a 2RM bench press


Conditioning
1k run
30 MU (or 30 burpee pull-ups)
1k row
*16 min


Weightlifting

5x3 3-position clean pull

(end HAP)

*12 min

SOOOOOOO FREAKIN PROUD!!!!!! Larissa is making her way through the academy and completed the taser tickle phase of training. We couldn't be happier with her success, progress, and leadership in the rigorous academy.

A video posted by Inland Empire Barbell (@inlandempirebarbell) on Nov 12, 2015 at 9:04pm PST