Saturday 170429

Partner WOD
From 0:00 – 10:00 minute complete:
200 double-unders
60 squat cleans, 135/95 lb.
200 double-unders
From 10:00 – 30:00 minute

As many rounds as possible of:
30 Box jumps, 24/20 inch
20 push press, 115/75 lb.
10 rope climbs, 15 foot ascent

Note:  Partners split reps however desired, one person working at a time.  Record score to log.

Boot Camp
20-18-16-14-12-10-8-6-4-2 reps of:
Kettlebell sumo deadlift high-pulls, AHAP
Dumbbell thrusters, AHAP
Dumbbell weighted lunge steps, AHAP

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Park to Park Ride Today
Knott’s Sky Park, 10 am – 2 pm
Let your inner cyclist shine!!!
CFYV will have a booth at the event, park side WOD?!
Come check it out!

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Friday 170428

WOD
Nate
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings, 2/1.5 Pood

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
To learn more about Nate click here.

Note:  Scale muscle-ups to 5 pull-ups.  Record rounds/reps completed to log.

Boot Camp
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 kettlebell swings

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Thursday 170427

Strength
Push-press, 4 sets x 10 reps
Use a weight that is comfortable (60-80% of 1RM) and can maintain good form….. Complete a set every 2:00

WOD
Complete 4 rounds for time of:
400 meter run
25 burpee plate jumps

Note:  Record time to log.

Boot Camp
Complete 5 rounds for time of:
400 meter run
25 burpee plate jumps

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Wednesday 170426

WOD
Complete 20-18-16-14-12-10-8-6-4-2 reps for time of:
Dumbbell cleans, 50/35 lb. dumbbells
Weighted lunges, 50/35 lb. dumbbells
Sumo deadlift high-pulls, 95/65 lb.

Note:  Record time to log.

Accessory Work
Tabata (8 rounds)
20 sec hollow rock
10 sec superman

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CFYV Brief
***Save the date***
Park to Park Ride
April 29th at Knott’s Sky Park, 10 am – 2 pm
Let your inner cyclist shine!!!

Posted in WOD

Tuesday 170425

Strength
Back squat, 6 sets x 5 reps @ 60% of 1RM
*perform a set every 60 sec.

WOD
Complete for time:
150 double-unders
75 kettlebell swings, 2/1.5 pood 
150 double-unders

Note:  Record time to log.

Boot Camp
100 jump ropes
50 weighted box step-ups, dumbbells AHAP
80 jumpropes
40 weighted box step-ups
60 jump ropes
30 weighted box step-ups
40 jump ropes
20 weighted box step-ups
20 jump ropes
10 weighted box step-ups

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🎉Congratulations, CFYV teen, Sequoia Barrera, 5th place and competing at the 2017 CrossFit Games!!!!! We are beyond proud of you!!!

Posted in WOD

Saturday 170422

WOD
Complete as many rounds as possible in 20 minutes of:
100 alternating double snatch, 50/35 lb. dumbbell
80 calorie row
60 bar-facing burpees
40 muscle-ups

Note: Partner option!!!  Team-up with a buddy, split the reps and have fun!  Record time to log.

Boot Camp
Complete with a partner as many rounds as possible in 20 minutes of:
100 alternating double snatch, AHAP
80 wall-ball shots
60 bar-facing burpees
40 dumbbell hammer curls, AHAP

Image may contain: 12 people, people smiling

Safe travels Kate!!! 

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Friday 170421

WOD
Complete 2 rounds for time of:
10 deadlifts, 315/225 lb.
20 deficit handstand push-ups, 4.5 and 3 inch deficit
30 front squats, 95/65 lb.

Note:  Record time to log.

Boot Camp
27-21-15-9-3 reps of:
Dumbbell push-press
Pull-ups / ring-rows
Kettlebell sumo deadlift high-pull

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

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Thursday 170420

WOD
Complete 4 rounds for time of:
30 sit-ups
15 burpee box jump overs, 24/20 inch box
4 bar muscle-ups

Note:  Record time to log.

Boot Camp
Teams of 3 complete 3 rounds for time of:
100 calorie row
60 dumbbell bench press, AHAP
400 meter team run

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CFYV Brief
***Save the Date***
Saturday, May 20 at 7 AM – 12 PM
Hawk’s Landing Golf Club
55100 Martinez trail, Yucca Valley, CA
Calling all Golfers, sponsors or anyone that loves being a part of something that helps others in need!  CFYV family member, Sandy Dell is part of the High Desert Pregnancy Clinic – a non-profit that raises funds for all things related to pregnancy.  To learn more about the event and or the High Desert Pregnancy Clinic, Click Here

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Wednesday 170419

WOD
Overhead Squat – Build to a Heavy Single
Snatch Balance – Build to a Heavy Single
Squat Snatch – Build to a Heavy Single

Note:  Record loads to log.

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CFYV Brief
***Save the date***
Park to Park Ride
April 29th at Knott’s Sky Park, 10 am – 2 pm
Let your inner cyclist shine!!!

Posted in WOD

Tuesday 170418

WOD
Complete as many rounds as possible in 7 minutes of:
28 double-unders
14 toes-to-bar
Rest: 3 minutes
Complete as many rounds as possible in 7 minutes of:
14 calorie row 
14 deficit push-ups, 4 inch deficit

Note:  Record total rounds and reps to log.

Boot Camp
As many rounds as possible in 8 minutes
18 Dumbbell thrusters
18 sit-ups
200 meter run
Rest: 3 minutes
As many rounds as possible in 8 minutes
15 Dumbbell thrusters
15 sit-ups
200 meter run
Rest: 3 minutes
As many rounds as possible in 8 minutes
12 Dumbbell thrusters
12 sit-ups
200 meter run

Awesome when OG members stop by for a workout!

Awesome when OG members stop by for a workout!

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Monday 170417

WOD
“Holleyman”
30 Rounds for time of:
5 Wall-Ball Shots, 20/14 lb. ball
3 Handstand Push-ups
1 Power Clean, 225/155 lb.
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004
To learn more about Holleyman click here

Note:  Record time to log.

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Saturday 170415

Partner WOD
Teams of two complete 10 rounds for time of:
20 dumbbell bench press, 50/35 lb. dumbbells
100 foot farmer carry walking lunges, 50/35 lb. dumbbells

Note:  Record time to log.

Boot Camp
10-9-8-7-6-5-4-3-2-1 reps of:
kettlebell swings
wall-ball shots
*Run 200 meter after every even round

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Friday 170414

Skill
Barbell complex
3 deadlifts, 3 hang power cleans, 3 shoulders to OVH

WOD
Complete for time:
400 meter run
50 deadlifts, 225/155 lb.
400 meter run
50 hang power cleans, 185/125 lb.
400 meter run
50 shoulders to overhead, 135/95 lb.
400 meter run

Note:  Record time to log. 

Boot Camp
With a partner complete:
400 meter run
100 kettlebell sumo deadlift high-pulls
400 meter run
100 dumbbell hammer curls, AHAP
400 meter run
100 dumbbell shoulder press, AHAP
400 meter run
*Partners run together

Image may contain: 1 person, basketball court and shoes

Posted in WOD