CrossFit Eastvale

Wednesday, June 1st

Snatch
Work up to 80% singles
-score as reps, not weight
*15 min

BWCF
50-40-30-20-10
Air squats (50, 30, 10)
HRPU (40,20)
-200m run between rounds
*15 min

Conditioning
21-18-15-12-9-6-3
Toes to bar
HSPU
Kbs (53/35)
*25 min

Weightlifting
A. 5x10 good mornings (HAP)
B. 5x5 push press
C. 5x15 GHD sit-ups
*25 min

Tuesday, May 31st

Strength
Hatch squat cycle week 1
HBBS
1x10 (60%)
1x8 (70%)
1x6 (75%)
1x4 (80%)
Front squat
1x5 (60%)
3x5 (70%)
*15 min

Conditioning
2016 Regional Event 6
1k row
100ft handstand walk
10 overhead squats (225/155-Regional)
500m row
50 burpee box jump overs
5 overhead squats
*20 min
---this is a regional workout. We recommend (175/120) and still expect scaling

Weightlifting
CnJ
Work up to 80% CnJ singles (80% of CnJ)
-score as reps, not weight
*20 min

Monday, May 30th

Hero Workout at 9am
Barbecue after workout. BYOB.

ALL OTHER CLASSES CANCELLED

Happy Memorial Day 🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸

Friday, May 27th

Strength
5x5 dynamic deadlift (50-55%)
-weightlifters: RDL's or clean pulls
*15 min

Conditioning
"Nancy"
400m run
15 OHS (95/65)
x5 rounds

Weightlifting
work up to a heavy 1RM snatch/CnJ
*20 min

Join us Monday from 9am-12pm for a special Memorial Day Hero WOD and BBQ.  Coach Paul will be on the grill with chicken and carne asada!  Sign up through the Athlete Page (on Facebook) if you would like to provide a side dish.  Coach will also provide Bud and Coors Lite.  Bring anything else you might like to drink.  See you then!

Thursday, May 26th

CnJ
Work up to 80% CnJ singles (80% of CnJ)
-score as reps, not weight
*15 min

BWCF
1500m run
*15 min

Midline
50 floor wipers
*7 min

Conditioning
Partner workout
60 Back squats (95/65)
40 Pull-ups
20 Shoulder-to-overhead (95/65)
60 front squats
40 Pull-ups
20 Shoulder-to-overhead
60 Overhead squats
40 Pull-ups
20 Shoulder-to-overhead
*20 min

Weightlifting
4 push press+7 jerks (HAP)
*20 min

The always inspiring and motivating Marissa received our long anticipated Spirit Of The Open award. She has made exceptional progress in her fitness during and after her pregnancy. More than performance, her SPIRIT throughout the open was palpable. Congrats, Marissa

A photo posted by Inland Empire Barbell (@inlandempirebarbell) on May 16, 2016 at 5:13pm PDT

 

Wednesday, May 25th

Snatch
Work up to 80% singles
-score as reps, not weight
*12 min

BWCF
100m hose drag
100m bear crawl
AMRAP in 12 min
*12 min

Conditioning
1k row
"Elizabeth"
21-15-9
Power cleans (135/95)
Ring dips
1k row
*25 min

Weightlifting
A. 5x10 good mornings (HAP)
B. 5x6 back squats (75%)
*25 min

Happy birthday to these lovely ladies!!!!

A photo posted by Inland Empire Barbell (@inlandempirebarbell) on May 25, 2016 at 12:21pm PDT

 

Tuesday, May 24th

CnJ
Work up to 80% clean singles (80% of clean)
-score as reps, not weight
*12 min

BWCF
400m run
12 burpee pull-ups
x3 rounds
*12 min

Midline
Tabata leaning rest/plank hold
*5 min

Conditioning
Death by thrusters (95/65)
*20 min

Weightlifting
1RM jerk EMOM x20
-rack or blocks
*20 min

2016 Open Moments... Jessica B. got her first muscle up! Jessica smashed 16.1 in the scaled division but decided to abandon her score to compete in the Rx division. She tackled new movements, new weights, and a humbling level of competition proudly. She showed a lot of guts and heart. #throwbackthursday #tbt #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 May 19, 2016 at 2:40pm PDT

 

Monday, May 23rd

Snatch
Work up to 80% singles
-score as reps, not weight
*12 min

BWCF
100m run
1 wall walk
x10 rounds
*12 min

Strength
Flight simulator
5-10-15-20-25-30-25-20-15-10-5
UB double unders
*8 min

Conditioning
Nate
2 muscle ups
4 HSPU
8 kettlebell swings (70/53)
AMRAP in 20
*20 min

Weightlifting
A. 5x10 weighted hip extensions
B. 5x6 back squats (75%)
*20 min

Thanks @rxsmartgear for hooking us up! We're excited about the new ropes 😍 - - #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 photo posted by Inland Empire Barbell (@inlandempirebarbell) on May 24, 2016 at 5:20pm PDT

 

Friday, May 20th

Midline
100 partner leg throws
50 atomic sit-ups
100 ab wheel outs
50 GHD sit-ups
*15 min

Conditioning
1 min of box jump overs (20)
1 min of Russian kbs (53/35)
1 min of goblet squats
1 min of toes to bar
1 min of double unders
1 min of rest
x3 rounds
*17 min

Weightlifting
Max lifts and chill
*20 min

Thursday, May 19th

CnJ
1RM thruster
*15 min

BWCF
21-15-9
8 count body builders
20m shuttle sprints
*15 min

Midline
100 med (wall)ball sit-ups (14/10)
*5 min

Conditioning
Partner workout
4k row
For 1k, 1 partner must hold 135/95 deadlift
Second 1k, 1 partner must hold front rack
" back rack
" overhead
-Switch as needed until 4k is complete
*20 min

Weightlifting
1RM CnJ
*15 min