Wednesday 171213

Skill/Strength
Clean and Jerk
15 minutes to work up to a heavy single for the day

WOD
Complete as many rounds as possible in 12 minutes of:
30 wall-ball shots, 20/14 lb. wall-ball
30 kettlebell swings, 1.5/1 pood

Note:  Record rounds/reps to log.

CFYV Brief
Holiday Schedule
12/25 & 12/26 CLOSED
1/1 CLOSED
Kids CrossFit Classes have been rescheduled. Please refer to our online  Schedule. 

**Save the Date**
Saturday, January 6th – CFYV will send off Coach Kate and Janna
A bittersweet moment that we hope all members can attend!!!
More details to follow

Posted in WOD

Tuesday 171212

WOD

3 Rounds for time of:
500m Row
25 Right Arm Push Press, 50/35 lb. dumbbell
25 Left Arm Push Press, 50/35 lb. dumbbell
25 Toes-to-bar

Note:  Record time to log.

Boot Camp
As many rounds as possible in 20 minutes of:
200 meter run
5 man makers
15 box dips
30 jump rope

Posted in WOD

Monday 171211

Skill/Strength
2 Position Power Snatch
High hang + above knee
Complete without dropping the bar
*10 minutes work on form and consistency

WOD
Complete 5 rounds for time of:
Min. 1: 200 meter run
Min. 2: 50 yard sled push, 3×45 / 2×45
Min. 3: Rest

Boot Camp
Complete 5 rounds for time of:
Min. 1: 150 meter run
Min. 2: 50 yard sled push
Min. 3: Rest

Strength in Numbers – 3 Years!!!

CFYV Brief
Holiday Schedule
12/25 & 12/26 CLOSED
1/1 CLOSED
Kids CrossFit Classes have been rescheduled. Please refer to our online  Schedule. 

**Save the Date**
Saturday, January 6th – CFYV will send off Coach Kate and Janna
A bittersweet moment that we hope all members can attend!!!
More details to follow

Posted in WOD

Saturday 171209

Strength
Deadlift
12 minute EMOM
0:00-3:00: 4 reps @75%1RM
3:00-6:00: 3 reps @80%1RM
6:00-9:00: 2 reps @85%1RM
9:00-12:00: 1 rep @90%1RM

WOD
Complete as many rounds as possible in 16 minutes of:
16 burpees over bar
12 hang power snatch, 95/65 lb.
8 bar muscle-ups (2:1 pull-ups)

Note:  Record time to log.

Boot Camp
Buy In 400 M Run/Row
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Kettlebell Swings
Sit Ups
Buy Out 400 M Run/Row

CFYV Brief
Join us this Sunday, December 10th at 1pm for a dynamic 1 hour class Yoga Stretch and Mobility Workshop with the amazing Heather Meyers! Friends and family are welcome to attend. This is a free event open to the public!

Holiday Schedule
12/25 & 12/26 CLOSED
1/1 CLOSED
Kids CrossFit Classes have been rescheduled. Please refer to our online  Schedule. 

**Save the Date**
Saturday, January 6th – CFYV will send off Coach Kate and Janna
A bittersweet moment that we hope all members can attend!!!
More details to follow

Friday 171208

WOD
Complete 5 rounds for time of:
300 meter run
30 dumbbell hang power clean and push-press, 35/25 lb. dumbbells

Note:  Record time to log.

BootCamp
Buy In 400 M Run/Row
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Kettlebell Swings
Sit Ups
Buy Out 400 M Run/Row

Congratulations, Janet! 2 years of consistency has paid off. We are proud of you. #gunz

CFYV Brief
**Save the Date**
Saturday, January 6th – CFYV will send off Coach Kate and Janna
A bittersweet moment that we hope all members can attend!!!
More details to follow

Posted in WOD

Thursday 171207

Skill/Strength
3 Position Power Snatch
High hang + above knee + floor
Complete without dropping the bar
*10 minutes work on form and consistency

WOD
Complete as many rounds as possible in 15 minutes of:
20 sit-ups
20 yard weighted overhead walking lunge steps, 45/25 lb. plate
50 double-unders

Note:  Record rounds/reps to log.

Boot Camp
Partners complete as many rounds in 15 minutes
10 kettlebell sumo deadlift high-pull
10 kettlebell back-step lunges
100 meter run or row
*You Go I Go

Posted in WOD

Wednesday 171206

WOD
Complete 3 rounds for time of:
30 wall-ball shots, 20/14 lb. ball
15 burpee box jump overs, 24/20 inch box

Note:  Record time to log.

Accessory Work
5 rounds not for time
Dumbbell Death March, 24 steps
Handstand Hold, 1 minute

Kyria making it 4 Years with CFYV!!!
Awesome job Kyria! 

Posted in WOD

Tuesday 171205

Strength
Clean and Jerk
15 minutes to work up to a heavy single for the day

WOD
Teams of 2 complete 2800 meter run for time
*Perform in 200 meter increments

Note:  Record load and time to log.

Boot Camp
Partners complete as many rounds as possible in 20 minutes of
10 kettlebell swings
50 jump rope
10 burpees
*Teammate complete full round then switch

Image may contain: 2 people

Posted in WOD

Monday 171204

WOD
Complete for time:
1000 meter row
50 chest-to-bar pull-ups
30 front squats, 135/95 lb.
50 chest-to-bar pull-ups
1000 meter row

Note:  Record time to log.

Boot Camp
As many rounds as possible in 15 minutes of
10 pull-up / ring-row
10 wall-ball shots
200 meter run

Posted in WOD

Saturday 171202

WOD
For time 5 rounds of:
200 meter run
15 yard Handstand walk
15 toes to bar
15 box jumps, 24/20 inch box
*sub 3 wall walks for 15 yd HS walk

Boot Camp
As many rounds as possible in 15 minutes
200 meter run
20 dumbbell push press
15 sit-ups
10 pull-up / ring row

 

Friday 171201

WOD
Partners complete five rounds each for time of:
20/15 cal row
30 yard sled push, 3×45 / 3×25
20 thrusters, 45/35 lb.
*You Go I Go

Note:  Record total time to log.

Boot Camp
Partners complete as many rounds as possible in 20 minutes
200 meter row
30 yard sled push, AHAP
20 dumbbell thrusters
*You Go I Go

Posted in WOD

Tuesday 171128

WOD
Complete three rounds for max reps
As many reps as possible in 7 minutes of:
1000 meter row
Max wall-ball shots, 20/14 lb. ball
*Rest 3 minutes B/T rounds

Note:  Record total reps to log.

Boot Camp
AMRAP 15:
100 Meter Run, 2 Kettlebell Swings
100 Meter Run, 4 Kettlebell Swings
100 Meter Run, 6 Kettlebell Swings
100 Meter Run, 8 Kettlebell Swings
100 Meter Run, 10 Kettlebell Swings
*Continue to add (2) reps per round

Posted in WOD