CrossFit Eastvale

Friday, September 1st

Strength
1RM Jerk
or
Bench Press
*18 min

CrossFit
PARTNER WORKOUT
100 thrusters (135/95)
-10 burpees every rest or switch in working partner
*15 min

Weightlifting
work up to a heavy single lift (your choice)
*30 min

Thursday, August 31st

Weightlifting
1x3 CnJ (60%)
1x3 CnJ (70%)
4x2 CnJ (80%)
*15 min

Burn
1-2-3-4-5-6…
HRPU
atomic situp
jump squat
AMRAP in 15 min
*15 min

Midline
12 hollow rocks
12 arch rocks
12 strict toes to bar
AMRAP in 8 min
*9 min

CrossFit
PARTNER WORKOUT
50-40-30-20-10
cal bike
-100 double unders between rounds
*16 min

 

Weightlifting
1x3 BTN push jerk (60%)
1x3 BTN push jerk (70%)
2x3 BTN push jerk (80%)
•15 min

Wednesday, August 30th

Weightlifting
1x3 snatch (60%)
1x3 snatch (70%)
4x2 snatch (80%)
*15 min

Burn
7 burpees EMOM
-wall balls while you rest. score is wall ball reps
Rx+ do 9 burpees
x 10 min
*15 min

Strength
1x5 HBBS (60%)
1x4 HBBS (70%)
3x3 HBBS (80%)
*12 min

 

CrossFit
400m run
then
21-15-9
bench press (135/85)
cal row
then
400m run
*12 min

Weightlifting
3x3 snatch extensions (85%)
*12 min

Tuesday, August 29th

Weightlifting
CnJ
1x 2 push jerk+ 2 split jerk (60%)
1x 2 push jerk+ 2 split jerk (70%)
4x1 push jerk+ 2 split jerk (80%)

1x4 push press (60%)
2x2 push press (70%)
*15 min

Burn
1k row
then
15 hip extensions
15 DB push press (50/35)
x5 rounds
then
1k row
*15 min

CrossFit
“Sisson”
1 rope climb
5 burpees
200m run
AMRAP in 20 min
-Rx+ wear a weight vest
*20 min

Weightlifting
1x3 front squat (60%)
2x3 front squat (70%)
4x2 front squat (80%)
*15 min

Monday, August 28th

Weightlifting
Snatch
1x3 BTK hang snatch (60%)
1x3 BTK hang snatch (70%)
2x3 BTK hang snatch (80%)
2x2 BTK hang snatch (85)
-weightlifters, use blocks-
*15 min

Burn
50-40-30-20-10
situps
ait squats
*15 min

Strength
1x3 HBBS (60%)
1x3 HBBS (70%)
3x5 HBBS (80%)
*12 min

CrossFit
“Diane”
21-15-9
deadlifts (225/155)
HSPU
*10 min

Weightlifting
4x3 snatch pull (100%)

3x4 snatch RDL (105%)
*10 min

Friday, August 25th

50 Walking lunge steps
25 C2B pull-ups
50 Box jumps (24/20)
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s" (20/14)
50 Sit-ups
15 foot Rope climb, 5 ascents

-perform an air squat while wall ball is airborne.
*30 min

 

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.

 

Tuesday, August 22nd

Weighting
CnJ
1x3 BTK hang clean (60%)
1x3 BTK hang clean (70%)
4x2 BTK hang clean (80%)
-weightlifters, use blocks-

4x4 front squat (80%)
*15 min

Burn
with a 15 min clock, run 1600m
with the remaining time,
row as many calories as possible
*15 min

CrossFit
PARTNER WORKOUT
120’ handstand walk
then
15 hang clusters (135/95)
30 toes to bar
x3 rounds
*15 min

Weightlifting
4x3 clean pull doubles (90%)
-pull to hip then 1” off the ground then back to hip
*15 min

Thursday August 24

Weighting
1x2 CnJ (60%)
1x2 CnJ (70%)
1x2 CnJ (80%)
3x2 CnJ (85%)
*15 min

Burn
200-180-160-140-120-100-80-60-40-20m
shuttle run (20m sections)
row
-Rx+ push an empty sled-
*15 min

Midline
20 2-count L-sit flutter kicks
10 V-ups
x10 rounds
*12 min

CrossFit
PARTNER WORKOUT
60 cal row
40 box jump overs (30/24)
20 OHS (185/125)
*10 min

 

Weightlifting
1x4 push press (60%)
3x4 push press(70%)

4x4 RDL (100%)
•15 min

Wednesday August 23

Weighting
1x2 snatch (60%)
1x2 snatch (70%)
2x2 snatch (80%)
1x2 snatch (85%)
*15 min

Burn
1500m row
1 burpee for every minute that goes by
(death by burpee style)
*15 min

Strength
1x3 HBBS (60%)
1x3 HBBS (70%)
1x3 HBBS (80%)
3x2 HBBS (85%)
*12 min

 

CrossFit
PARTNER WORKOUT
200 double unders
60 alt DB snatches (50/35)
150 double unders
50 alt DB snatches
100 double unders
40 alt DB snatches
50 double under

 

Weightlifting
est a 5RM OHS
*12 min

Monday August 21

Weighting
Snatch
1x3 BTK hang snatch (60%)
1x3 BTK hang snatch (70%)
4x2 BTK hang snatch (80%)
-weightlifters, use blocks-

4x4 snatch grip push press (80%)
*15 min

Burn
400m run
18-15-12-9-6-3
wall balls (25/20)
Russian kbs (70/53)
atomic situps
400m run
*15 min

Strength
1x3 HBBS (60%)
1x3 HBBS (70%)
3x3 HBBS (80%)
*10 min

CrossFit
PARTNER WORKOUT
3 legless rope climbs
12 over the bar burpees
18 deadlifts (225/155)
x4 rounds
*15 min

Weightlifting
4x3 BTK hang snatch pull (90%)
*12 min