Welcome to CrossFit Chino Hills. We are passionate about providing fitness and nutritional training for our community. CrossFit has been life changing for us and as a result, we decided to create what you see today: a facility dedicated to its community, professional coaching, intense workouts and a fun atmosphere!!! Contact us to schedule a free intro workout.

Friday
WOD
SKILL/STRENGTH

Front Squat
4 at 70% of 1RM
4 at 75%
3 at 80%
2 at 85%
1-2 at 90%
1-2 at 90-95% phyf
1-2 at 90-95% phyf

then

70 Double Unders
60 KB Swings (53/35)
50 Goblet Squat (53/35)
40 Pull-Ups (CTB if you can do 30 Unbroken Pull-Ups)
30 Calorie Row
Posting By: CrossFit Chino Hills
Thursday
WOD
SKILL/STRENGTH

DE: 5x6 Bench Press, all at 60-65% of 1RM

then

3 rounds
400m Run
12 Box Jump Overs (24/20)
12 Burpees
12 TTB
rest 1:2

then

Tabata Ab Mat Sit-Ups
Posting By: CrossFit Chino Hills
Wednesday
WOD
SKILL/STRENGTH

7x2 Split Jerk, starting at 70% of 1RM

then

OTM for 10min
Odd - 3 DL at 80-85% of 1RM
Even - max reps Knees to Elbows in 20sec

then

8-min AMRAP
40m OH WB Carry (30/20)
3 Muscle-Ups
5 Box Jumps (30/24)
Posting By: CrossFit Chino Hills
Tuesday
WOD
SKILL/STRENGTH

Snatch First-Pulls
3 at 75% of 1RM snatch
3 at 80%
2 at 85%
2 at 90%
2 at 1RM

then

6 reps High Hang Snatch at 70% of 1RM
then
6 reps High Hang Snatch at 80% of 1RM

then

2000m Row
50 Wall Ball (20/14)
Posting By: CrossFit Chino Hills
Monday
WOD
SKILL/STRENGTH

Hang Squat Clean
3 at 65% of 1RM
2 at 70%
2 at 75%
8 more reps at any load 75%+

then

3-6-9-12
Buy in/out with 50 Double Unders
Plate Push-Ups (25/10) plate on back
TTB

then

6RFT (teams of 3)
80m (40m out, 40m back) shuttle run holding (30/20) wall ball (one person sprints, the other 2 rest, one rd is each person doing the shuttle)
Posting By: CrossFit Chino Hills
Sunday
WOD
Open Gym

10am - Noon
Posting By: CrossFit Chino Hills
Saturday
WOD
Group WOD

8am and 9am
Posting By: CrossFit Chino Hills