CrossFit Eastvale

Saturday, December 31st

Partner workout!!!!! Happy New Year's Eve 

12 Rounds of Cindy

500m hose

9 Rounds of Cindy 

500m hose

6 Rounds of Cindy

500m hose

Friday, December 30th

Strength

5RM HBBS 

*16 min

 

Conditioning

Partner workout

12 DB deadlifts (45/35)

9 DB hang squat cleans

6 DB push presses 

AMRAP in 15 min

-partners must complete entire rounds before switching 

*15 min 

 

Weightlifting

Max snatch or CnJ

*15 min 

Thursday, December 29th

CnJ

Halting clean+jerk (:02 pause at knee)

*15 min

 

BWCF

1k run

50 walking lunge steps 

1k row

*15 min

 

Midline

Tabata atomic sit-ups

x8 rounds

Tabata hollow rocks

x4 rounds 

*10 min

 

Conditioning

Partner Workout

50-40-30-20-10

Thrusters (95/65)

-4 rope climbs between rounds 

*15 min

 

Weightlifting

3/4/5 push press 

x 3 rounds 

Rest as needed but end HAP

*15 min

Wednesday, December 28th

Snatch

Halting snatch (:02 pause at the knee)

*15 min 

 

BWCF

400m run

15 goblet squats (53/35)

15 SDLHP

x 5 rounds 

400m run

*15 min

 

Strength

1RM jerk

*15 min

 

Conditioning

Partner workout

400m hose drag

30 front squats (165/110)

*10 min 

 

Weightlifting

5x5 good mornings 

*10 min

Tuesday, December 27th

CnJ

clean+front squat+jerk+jerk

*15 min

 

BWCF

400m run

100m bear crawl

x3 rounds

*15min

 

Skill/strength 

2x ME ring muscle ups

or strict pull-ups 

*10 min

 

Conditioning

Partner workout 

60 toes to bar

30 burpees

60 kbs (70/53)

30 burpees

60 HSPU

30 burpees 

-teams can only use 1 area (example: section of bar for T2B, abmat for HSPU, etc.)

*15 min 

 

Weightlifting

Perform the strength with the class. If you can, go behind the neck

 

Then

5x3 clean pulls +shrug

5x5 hip raises (hold for :03 at the top)

*15 min 

Monday, December 26th

Snatch

Snatch+4 OHS 

*12 min 

 

BWCF

120m shuttle run (20 down, 20 back repeated)

5 8-count body builders 

AMRAP in 12 

*12 min

 

Skill

2 rounds of mini-Flight Simulator:

5-10-15-20-25-20-15-10-5

Double unders 

or

10 min of DU practice 

*10 minutes 

 

Conditioning

Partner workout 

150 wall balls

150 cal row

*15 min 

 

Weightlifting

5x3 snatch pulls +shrug

5x5 bent over rows

*25 min 

Saturday, December 24th

join us for a fun group workout at 9am

“The 12 Days of Outlaw Christmas"

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks)

"Gene"

400m run 

47 box jumps (20)

4 rope climbs

47 atomic sit-ups 

47 jump squats 

47 HSPU

47 DB walking lunge steps  (45/35)

47 pull ups

47 Russian kbs (53/35)

47 double unders

47 DB push press (45/35)

47 cal row

Gene Sherman has been training with us for 7 years and celebrates his 47th birthday tomorrow. He requested a fun yet difficult workout and we obliged. Come in and help us wish Gene a very happy birthday. All are welcome to scale or complete this workout with a partner.  

 

 

Thursday, December 22nd

CnJ

3 position clean (ground/knee/hip)

~optional-> add jerk

*15 min

 

BWCF

500m hose drag

500m run 

500m hose drag

*15 min

 

Midline

25 2-count flutter kicks

20 V-ups

15 GHD hip extensions up to the knee (destroying the hamstring)

10 side steps down/10 side steps back in a crouched position with SKLZ band around the legs just above the knees

x3 rounds 

*10 min

 

Conditioning

Partner WOD

40 burpee Box jumps (30/24)

20 Thruster (185/130)

10 rope climbs 

5 wall walks 

*15 min

 

Weightlifting

2RM jerk 

-more than Tuesday 

*15 min

Wednesday, December 21st

Snatch

3 position snatch (ground/knee/hang)

*12 min 

 

BWCF

20 wall balls

20 sit-ups 

100m run

AMRAP in 12 min. 

 

Strength 

1RM front squat

*18 min

 

Conditioning

3 bar muscle ups

5 bar facing burpees

7 front squats (135/95)

AMRAP in 8min

*8 min 

 

Weightlifting

Squat heavier!

*8 min