Tuesday 160628

Strength
Every minute on the minute for 10 minutes perform:
Front squat, 3 reps at 80% of 1RM

WOD
Every minute on the minute for as Long as Possible:
7 Thrusters, 75/55 lb.
7 Pull-Ups
7 Burpees

Note:  Complete 1 round at the top of each minute until you can no longer.  Record total minutes completed to log.  – BBB

Boot Camp
3 rounds of:
400 meter run
50 mountain climbers
50 squats
50 lunges
Rest 2 minutes then,
3 rounds of:
15 shoulder press
15 1-arm row in plank, 15 each arm
1 minute plank hold
Rest 2 minutes then,
3 rounds of:
20 bicep curls, 10 regular, 10 halfway
20 box dips
20 plank jacks

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Posted in WOD

Monday 160627

WOD
Kelly
5 rounds for time of:

Run 400 meters
30 box jumps, 24/20-inch box
30 wall-ball shots, 20/14-lb. Ball

Note:  Record time to log.

CFYV Brief
Bring a Friend Day is this Thursday!
4th of July (one week from today) – One giant class at 9am!

Posted in WOD

Saturday 160625

WOD
As many rounds as possible in 12 minutes of:
12 chest-to-bar pull-ups
8 deadlifts, 245/165 lbs
12 handstand push-ups
8 deadlifts, 245/165 lbs

Note:  Record rounds/reps to log.

Boot Camp
Every minute on the minute for 18 minutes perform:
6 dumbbell thruster, AHAP
5 walking planks
4 weighted box step-ups
*Rest remainder of the minute

Post workout cooldown!

Post workout cooldown!

Posted in WOD

Friday 160624

Skill
Every Minute on the Minute for 6 minutes complete:
3 Squat Clean and Jerks, at 65% of 1RM

WOD
For time complete:
21-15-9 reps of:
115/80-lb. hang squat cleans
12-9-6 reps of:
Muscle-ups

Note:  Record time to log.

Boot Camp
Partners complete chipper for time of:
50 Box Jumps
50 Sit Ups
50 Ring Rows
50 push-ups
50 Hollow Rocks
50 KB Swings
50 Knee Raises
50 Wall Balls
*Partner A Rows while Partner B Completes as many reps of the chipper.  Partners switch every 25 reps.  

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CFYV Brief
4th of July Schedule (one week from this Monday) – still having class!
One big one – 9:00am! Throw on some red, white and blue, and be there!

Posted in WOD

Thursday 160623

Strength
Push press (Deload):
50% x 5 reps
60% x 5 reps
70% x 5 reps
Front squat (Deload):
50% x 5 reps
60% x 5 reps
70% x 5 reps

WOD
10-9-8-7-6-5-4-3-2-1 reps for time of:
2-arm Russian KB swing, 1.5/1 pood
Burpees over kettlebell

Note:  Record time to log.

Boot camp
As many rounds as possible in teams of two complete:
20 overhead weighted lunges
10 burpee plate jumps
5 jumping squats
*One partner works while other partner rests

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CFYV Brief
With (4) Thursday’s this month, we’ll be running an extra Bring a Friend Day next Thursday!
This is in addition to the regular 1st and 3rd Thursday of every month. Rally up for next week!

Posted in WOD

Wednesday 160622

Strength
Back squat
15 minutes to establish a 1RM

WOD
As many rounds as possible in 15 minutes of:
2-4-6-8-10…
55/35-lb. dumbbell squat snatches

10-20-30-40-50…
Double-unders

Note:  Record back squat 1RM and rounds/reps to log.

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Congratulations on a major accomplishment Missy!!!
Master of Social Work
CFYV looks forward to seeing you in a coaching shirt again!

Posted in WOD

Tuesday 160621

Strength
Bench press
12 minutes to find 1RM!

WOD
5 rounds for time of:
21 box jumps, 24/20 inch
15 wall-ball shots, 30/20 lb. ball
9 toes to bar

Note:  Record 1RM and time to log.

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

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Saturday 160618

WOD
1775
Complete as many rounds as possible in 60 minutes of:

17 power cleans, 135 lb.
75 squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.

Note:  Partner option, grab a partner and split the reps.  Record rounds completed to log.

Boot Camp
“Cindy on the Run”
As many rounds as possible in 20 minutes of:
3 rounds of:
5 pull-ups / ring-rows

10 push-ups
15 squats
Then 200 meter run

In celebration of the founding of the United States Army on June 14, 1775, and in honor of its soldiers and their unwavering dedication to national defense.

CFYV Brief
Temporary schedule change today, 9-11 am will be one CrossFit class in celebration of the founding of the United States Army!

Posted in WOD

Friday 160617

Skill/Strength
Every minute on the minute for 8 minutes perform:
1 Squat Clean at 80% of 1RM
*This is the first week we are moving away from the power variation for this lift, and the last week of current progression.  Prepare yourself for what comes next.

WOD
For time complete 30 reps of:
Power clean, front squat (squat clean), lunge left, lunge right, push-press = 1 rep
135/95 lb.

Note:  Record time to log.

Boot Camp
Every minute on the minute for 15 minutes complete:
5 burpees
20 jump ropes
*In remainder of minute complete as many candle stick levers as possible.

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Thursday 160616

Today is Bring a Friend Day! All classes are free to try!

WOD
Teams of 2:
100 Burpees
100 Hollow rocks
100 Jumping Lunges
100 Kettlebell Swings, 1.5/1 pood
100 Calorie Row

Note:  Partners divide up the work however they’d like to.  Record times to log.

Boot Camp
Teams of 2:
100 Burpees
100 Sit-ups
100 Jumping Lunges
100 Kettlebell Swings, AHAP
100 Calorie Row
*Partners divide up the work however they’d like to.

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CFYV Brief
Today is bring a friend day, all classes are free to try!

Posted in WOD

Tuesday 160614

Strength
Front squat
75% of 90% x 5
85% of 90% x 3
95% of 90% x 1+

WOD
As many rounds as possible in 20 minutes of:
21 wall-ball shots, 30/20 lb. ball
400 meter run

Note:  Record rounds/reps to log.

Boot Camp
5 rounds of:
400 meter row
20 push-ups
10 box jumps
5 dumbbell push press, AHAP

CFYV Brief
Bring a Friend Day is this Thursday!

Posted in WOD