Friday 160429

WOD
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Note:  Try to increase the load on each of the fifteen sets.  Record loads to log.

WOD Demo with Elyse Umeda – video [wmv] [mov]

Skill: (Not for time)
7 rounds of:
20 sec. L-Sit hold
20 sec. chin-over-bar hold

CrossFit Unloaded
Every minute on the minute for  20minutes:
Minute 1 – 15 Hand-Release Pushups
Minute 2 – 12/9 Calorie Row
Minute 3 – 15 Medball Squat Cleans – AHAP
Minute 4 – 50 jump ropes

095

CFYV Brief
We will be starting a new nutrition challenge.  Start preparing your mind and get your food game on!  Stay tuned for the start date. 

Posted in WOD

Thursday 160428

Strength
Push press
* Deload Week *
40%x5
50%x5
60%x5

WOD
10-9-8-7-6-5-4-3-2-1 reps for time of:
Kettlebell thruster, 35/26 lb.
Burpees

Note:  Record time log.

CrossFit Unloaded
As many rounds as possible in 20 minutes of:
3-6-9-12… ect
Kettlebell swings
Push-ups
*Complete a 50 meter shuttle run after each round

Nikole and Kloee

Nikole and Kloee ready to knock it out!

CFYV Brief
We will be starting a new nutrition challenge.  Start preparing your mind and get your food game on!  Stay tuned for the start date. 

Posted in WOD

Wednesday 160427

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Strength
Weighted pull-ups, 3-3-3-3-3 reps

WOD
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
10 handstand push-ups
20 hip extensions

Note:  Record rounds/reps completed to log.

Birthday dodgeball!

Birthday dodgeball!

Posted in WOD

Tuesday 160426

Strength
Front squat
* Deload Week *
40%x5
50%x5
60%x5

WOD
Complete as many rounds as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks

Note:  No burn-out on the last set of front squats.  Record rounds completed and dumbbell load to log.

CrossFit Unloaded
Buy in
3 minutes of :
Overhead weighted lunges, max reps
Then 3 rounds of:
400 meter run
10 box jump overs
10 goblet squats
Buy out
3 minutes of :
Overhead weighted lunges, max reps

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Posted in WOD

Saturday 160423

WOD
Maupin
4 rounds for time of:

Run 800 meters
49 push-ups
49 sit-ups
49 squats

Note:  Record time to log.
U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

CrossFit Unloaded
In teams of two complete:
5 minutes of:
Battle ropes
1 minute rest
5 minutes of:
Max sit-ups
1 minute rest
5 minutes of:
Dumbbell thrusters – AHAP
1 minute rest
5 minutes of:
Ring rows
*While partner A completes a 200 meter run or row, partner B will complete as many reps as possible.  Once partner A completes 200 meter distance, partners switch until the 5 minutes is up.

Posted in WOD

Friday 160422

WOD
Deadlift, 1 Rep Max
12 minutes to establish Max!
Then
Death By Pull-up
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
*Use as many sets each minute as needed.
Then
Clean and jerk, 1 Rep Max
12 minutes to establish Max!

Note:  Record loads for deadlift, clean and jerk and number of minutes completed to log.

CrossFit Unloaded
1600 meter run buy-in
Then 4 rouns of:
15 candlestick levers
20 sit-ups
25 Russian twists
1 minute plank hold

Awesome job Michelle on completing the Tough Mudder! Do those electrodes feels as bad as 1 minute of burpees?!

Awesome job Michelle on completing the Tough Mudder! Do those electrodes feel as bad as 1 minute of burpees?!

Posted in WOD

Thursday 160421

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

Skill/Strength
Push press
75% of 90% x 5
85% of 90% x 3
95% of 90% x 1+

WOD
5 rounds every minute on the minute perform:
Minute 1 – 15 wall ball shots, 30/20 lb. ball
Minute 2 – 15/12 Calorie Row
Minute 3 – max reps burpees
Minute 4 – Rest

Note:  Record total number of burpees to log.

CrossFit Unloaded
4 rounds of:
20 calorie row
20 box jumps
20 wall ball shots

Posted in WOD

Wednesday 160420

Amy, Jesse, and Claudia handling the tire flips!

Amy, Jesse, and Claudia handling the tire flips!

WOD
3 rounds for time of:
20 strict ring dips
20 strict chest-to-bar pull-ups
10 Turkish get-ups, 1.5/1 pood

Note:  Record time to log.

 

So do you wanna be my.... friend?

So do you wanna be my…. friend?

CFYV Brief
Bring a Friend Day is this Thursday!

Posted in WOD

Tuesday 160419

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

WOD
2 Rounds for Time of:
400 Meter Run, 26 Hand Release Push Ups
400 Meter Run, 26 Kettlebell Swings (53/35)
400 Meter Run, 26 Sit Ups
400 Meter Run, 26 Hip Extensions
400 Meter Run, 26 Double Unders
400 Meter Run, 26 Box Jumps (24/20)

CrossFit Unloaded
In teams of two, complete as many rounds as possible in 25 minutes of:
15 tire flips
30 air squats
800 meter run
*Partners flip tire together and must run together

025

Posted in WOD

Saturday 160416

WOD
Woehlke
3 rounds, each for time of:

4 jerks, 185/125 lb.
5 front squats, 185/125 lb.
6 power cleans, 185/125 lb.
40 pull-ups
50 push-ups
60 sit-ups

Note:  Partner option available.  Team up and split reps accordingly.  Rest 3 minutes between rounds.  Record times to log.

Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.

Crossfit Unloaded
In teams of two complete

1600m run or row
150 DB weighted lunges
100 abmat sit ups
150 DB front squats

Partners may split the run and reps however they desire.  Only one partner works while the other rests.

Posted in WOD

Friday 160415

WOD
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 sit-ups
95/65-lb. overhead squats, 10 reps

Note:  Record rounds/reps completed to log.

CrossFit Unloaded
With a partner complete:
80 Calorie Row, 80 kettlebell deadlifts
60 Calorie Row, 60 kettlebell swings
40 Calorie Row, 40 goblet squats
20 Calorie Row, 20 dumbbell push press
10 Calorie Row, 10 dumbbell thruster

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Posted in WOD

Thursday 160413

Skill/Strength
Push press
70% of 90% x3
80% of 90% x3
90% of 90% x3+

WOD
5 Rounds for time of:
60 Double-Unders
40 Air Squats
200 meter run

Note:  Record reps and time to log.

CrossFit Unloaded
10-9-8-7-6-5-4-3-2-1 reps of:
Man makers
Sit-ups
*Complete 50 jump ropes after each set

CFYV Brief
Bring a Friend Day is NEXT Thursday (the 21st)!

026

quoia

Sequoia has a goal to make it to the CrossFit Games and after this year she is one step closer!  She placed 1st in all of California and 25th in the world in the CrossFit Games Open in her age group!  She’s learning that to become a top level athlete in any sport it takes time, dedication, sacrifice, failure, struggle, humility, and above all mental fortitude.

Posted in WOD