Friday 170623

Strength
Push press, Heavy Double
*10 minutes to work up to a heavy 2 rep

WOD
Complete 60-40-20 reps for time of:
Weighted sit-ups, 20/14 lb. ball

Wall-ball shots, 20/14 lb. ball

Note:  Record time to log.

Boot Camp
10-9-8-7-6-5-4-3-2-1 reps of:
Man makers, AHAP
Pull-ups / ring rows

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Thursday 170622

WOD
Complete for time:
250 meter run or row
30 overhead squats, 95/65 lb.
250 meter run or row
30 power snatch, 95/65 lb.
250 meter run or row
30 overhead squats, 95/65 lb.
250 meter run or row

Note:  Record time to log.

Boot Camp
3 rounds
800 meter run or row
50 sit-ups
30 kettlebell swings, AHAP

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Wednesday 170621

Strength
Back squat, 6 sets X 5 reps @ 60% + 40 lbs. of 1 RM
*Perform a set every 60 seconds

Partner WOD
5 Rounds for time of:
50 Bench Press, 155/105 lb.
40 overhead weighted box step-ups, 24/20 inch box, 45/25 lb. plate
* partners split work up as needed *

Note:  Record time to log.

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Tuesday 170620

WOD
As many rounds as possible in 15 minutes of:
50 double-unders
11 chest-to-bar pull-ups
7 hang squat cleans, 155/105 lb.
7 push presses, 155/105 lb.

Note:  Record rounds/reps to log.

Boot Camp
Partners complete as many rounds as possible in 20 minutes of:
20 dips
20 hand release push-ups
20 dumbbell thrusters
*Partner A completes 1 round while partner B rows for max calories.  Once round is complete partners switch.  Record total rounds and calories.

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CFYV Brief
Team Sequoia 2017 CrossFit Games T-Shirts
Three days left to purchase Sequoia’s official 2017 CrossFit Games T-shirt!
She placed 5th in the world after the AG-Qualifiers
Click here to help support!

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Saturday 170617

Granite Games Qualifier WOD 2
As many rounds as possible in 6 minutes of:
6 deadlifts, 225/155 lb.
6 bar facing burpees

Note:  Record time to log.

Boot Camp
Teams of 2:
60 Cal row
60 Box jump overs
60 Dumbbell hang clean and jerk, AHAP
60 Knee raises 
60 Dumbbell hang clean and jerk, AHAP
60 Box jump overs
60 Cal row

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Friday 170616

WOD
Angie
Complete for time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Note:  Record time to log.

Boot Camp
100 pull-ups / ring-rows
100 push-ups
100 sit-ups
100 squats
*Partition reps however desired

Image may contain: one or more people, shoes and outdoor

 

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Thursday 170615

WOD
As many rounds as possible in 12 minutes of:
12 Alternating dumbbell power snatch, 50/35 lb. dumbbell

24 Wall-Ball shots, 20/14 lb. ball

Note:  Record rounds/reps to log.

Accessory Work
10 Rounds
30 Sec. Hollow Hold
30 Sec. Squat Hold

Boot Camp
As many rounds as possible in 15 minutes of:
12 Dumbbell snatch, AHAP
24 Dumbbell thruster, AHAP
48 sit-ups

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Wednesday 170614

Strength
Back squat, 6 sets X 5 reps @ 60% + 35 lbs. of 1 RM
*Perform a set every 60 seconds

Partner WOD
60-40-20 reps of:
Calorie row
Bench press, 185/115 lb.

Note:  Partners split reps, one working at a time.  Record time to log.

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Tuesday 170613

WOD
“Moore”
As many rounds as possible in 20 minutes of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Note:  New round starts when feet or a foot touches the ground.  Record number of handstand push-ups completed for each round to log.

In honor of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011
To learn more about Moore click here

Boot Camp
As many rounds as possible in 20 minutes of:
10 ring rows / pull-ups
Run 400 meters
Max reps dumbbell shoulder to overhead, AHAP
*New rounds starts when dumbbells drop below shoulders

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Monday 170612

Strength
Push press, Heavy Triple
*10 minutes to work up to a heavy 3 rep

WOD
Complete for time:
30 front squats, 115/105 lb.
30 burpee box jump overs, 24/20 inch
30 front squats, 115/105 lb.

Note:  Record time to log.

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CFYV Brief
SUMMER TIME FUN!! Calling all kids & teenagers to come do CrossFit this summer at CROSSFIT YUCCA VALLEY. Stop by 7351 Hopi Trail in Old Town Yucca Valley or email www.crossfityuccavalley@gmail to reserve your spot today!! Classes start Tuesday, June 13th. Space is limited :)

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Saturday 170610

WOD
As many rounds as possible in 12 minutes of:
10 hang squat cleans, 135/95 lb
10 front rack lunges, 135/95 lb
20 chest-to-bar pull-ups

Note:  Record rounds and reps to log.

Boot Camp

As many rounds as possible in 15 minutes of:
5 Pull-ups / ring-rows
7 Push-ups
 9 Burpee Box jumps

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Friday 170609

WOD
Complete for time:
30 Rope climbs, 15 ft. ascent
30 Shoulder to overhead, 185/125 lb.

Note:  Partner option.  Grab a buddy, split and partition the reps however desired and have fun!  Record time to log.

Boot Camp
As many rounds as possible in 15 minutes of:
10 Goblet squats
10 Weighted Back-step lunges, one kettlebell
20 Pull-ups / ring-rows

Image may contain: 2 people, outdoor

CFYV Brief
Back by popular demand! A second chance to get your Team Sequoia CrossFit Games tshirt or tank!! This new campaign will be open for 14 more days. A minimum of 15 shirts need to be sold in order for the print to go through :) Thank you for your support!
Click here

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Thursday 170608

Strength
Push press, Heavy Single
*10 minutes to work up to a heavy 1 rep

WOD
Complete for time:
21 Deadlift, 275/185 lb.
Run 250 meters
15 Deadlift, 275/185 lb.
Run 250 meters
9 Deadlift, 275/185 lb. reps of

Run 250 meters

Note:  Record time to log.

Boot Camp
200 jump rope
50 sit-ups
200 meter run
160 jump rope
40 sit-ups
200 meter run
120 jump rope
30 sit-ups
200 meter run
80 jump rope
20 sit-ups
200 meter run
40 jump rope
10 sit-ups
200 meter run

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Congratulations, Connor McClay! Recognized as the Hi Desert Stars athlete of the year, received the Scholar Athlete by CIF , chosen by his teachers for awards in Physics, Statistics, and British Literature, named to the first team All Victory League in baseball and graduated with honors. We are so proud of his achievements.

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