CrossFit Eastvale

Saturday, April 30th

STRONGMAN SATURDAY!!!!

Come in for a fun unique workout with stones, sandbags, sleds, axle bars, and giant tires.  Bring a friend.

 

On May 21st-22nd, we will be hosting a movement seminar for members.  We will cover the snatch, CnJ, squat, and various gymnastics positions that will help advance athletes to the next level of performance and fitness.  All levels are encouraged to participate.

 

REGISTER HERE

 

@larissaloera back in action today with this fun complex! - - #CrossFit #squatgains #weightlifting #eastvale #inlandempire #progress #privatetraining #personaltraining #eastvale #inlandempire #riverside #ontario #norco #lifting #fitness #crossfitgames #crossfitgains #gym #fitness #crossfitmeme #lifting #lift #fitness #gains #crossfitgames #crossfitopen #romwod

A video posted by Inland Empire Barbell (@inlandempirebarbell) on Apr 28, 2016 at 6:12pm PDT

 

Friday, April 29th

Strength
1RM deadlift
-weightlifters will perform a 3RM clean pull
*40 min

or

Conditioning
"Maupin"
4 rounds for time of:
Run 800 meters
49 push-ups
49 sit-ups
49 squats
*40 min

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.
He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

Thursday, April 28th

CnJ
Clean+front squat+jerk
*18 min

BWCF
30 flutter kicks
20 box jumps
30 atomic sit-ups
400m run
AMRAP in 18
*18 min

Midline
30 Partner leg throws
20m human wheel barrow
AMRAP in 7 min
-switch positions each round
*7 min

Conditioning
10m overhead walking lunge (95/65)
8 c2b pull-ups
4 deficit HSPU (4/3")
AMRAP in 15
*15 min

Weightlifting
2RM jerk
*15 min

Wednesday, April 27

Snatch
3RM hang snatch
*15 min

BWCF
100m bear crawl
400m run
x3 rounds
*15 min

Strength
2x10 front squat
*12 min

Conditioning
Partner workout
50 wall balls (20/14)
40 power cleans (135/95)
30 toes to bar
20 deadlifts (225/185)
-working partner will perform the reps, resting partner will run 100m while not working. Switching will occur upon partner's return from run
*12

Weightlifting
2x10 snatch balance (HAP)
*12

Tuesday, April 26th

CnJ
Clean pull+hang clean+ front squat
*18 min

BWCF
500m run
Then
21-15-9
Tire flips
Tire deadlifts
Then
500m run
*18 min

Midline
Tabata hollow rocks
x8 rounds
*5 min

Conditioning
50-40-30-20-10
Double unders
Cal row
*17 min

Weightlifting
A. 4x3 jerks (HAP)
B. 3x3 Clean pull+hang pull
C. 3x3 wall walks
(2 barbells)
*17 min

Monday, April 25th

Snatch
Snatch pull+hang snatch+OHS
*15 min

BWCF
100m run EMOMx15 min
-air squats while you rest x5
-HRPU while you rest x5
-sit-ups while you rest x5
*15 min

Strength
2x10 front squat
*12 min

Conditioning
400m run
Then
9-7-5
Thrusters (135/95)
Bar Muscle ups
Then
400m run
*12 min

Weightlifting
A. 4xME toes to bar
B. 3x3 Snatch pull+hang pull
*12 min

Friday, April 22nd

Midline
100 wall ball sit-ups
-hold the wall ball while performing sit-ups
*8 min
Conditioning
20m handstand walk
20m tire flip
20 "box jumps" on the tire
400m run
AMRAP in 20 min
*20 min

Weightlifting
1RM snatch
and/or
1RM CnJ
*20 min

Thursday, April 22nd

CnJ
Clean+jerk +front squat+jerk
*18 min

BWCF
10-9-8-7-6-5-4-3-2-1
Front squats (115/80)
Sit-ups
-120m shuttle run between rounds
*18 min

Strength
2x10 HBBS (heavier than last week)
*12 min

Conditioning
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Deadlifts (225/185)
Cal row
*10 min

Weightlifting
third heavier round of squats

Wednesday, April 20th

Snatch
Snatch + snatch balance + OHS
*15 min

BWCF
2500m row
3 burpees EMOM until row is completed
*15 min

Conditioning
3 muscle ups
5 front squats (185/135)
7 jerks
EoMOM x20 min

Weightlifting
7x3 snatch hi pulls
5x5 snatch grip push press
*20min

Tuesday, April 19th

CnJ
3 position clean
Hip/knee/ground
*18 min

BWCF
20 wall balls
10 burpees
400m run
AMRAP in 18
*18 min

Midline
20 ab roll outs
10 atomic sit-ups
AMRAP in 5 min
*5 min

Conditioning
100m hose drag
10 strict pull-ups
20 box jumps (24/20)
10 strict pull-ups
AMRAP in 15
*15 min

Weightlifting
A. 4x5 GHD weighted hip extensions
B. 4x12 reverse hyper
C. 4x5 bent over rows