Monday 171023

Skill/Strength
Power clean

WOD
Complete as many rounds as possible in 15 minutes of:
30 squats
20 push-ups
10 power cleans, 135/95 lb.

Note:  Record rounds/reps to log.

BootCamp
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Push ups
Sit ups
Squats
*50 Jump ropes after odd numbers
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Posted in WOD

Saturday 171021

WOD
Complete five rounds for time of:
50 double-unders
10 dips
15 chest-to-bar pull-ups
20 sit-ups

Note:  Record time to log.

Boot Camp
Five rounds of:
50 jump rope
5 rope row
10 dips
20 sit-ups

Image may contain: one or more people, shorts, sky and outdoor

CFYV Brief
**SAVE THE DATE**
Sunday, October 22th, 10 am – Sunday Bike Ride / Run
10 Mile bike or run on a pole line road from Indian Cove Market 69131 Twentynine Palms Highway, Twentynine Palms, CA to Joshua Tree Saloon.

Saturday, October 28, 2017 with a start time of 7:00 a.m.
The 32nd annual Palm Springs Aerial Tram Road Challenge.
This 6K run/walk begins  at the bottom of Tram Way and ends at the Tram’s Valley Station, an elevation gain of 2,643 feet in just 3.7 miles.

Posted in WOD

Friday 171020

WOD
Complete for time:
400 meter overhead walking plate lunge, 45/25 lb. plate

Note:  Record time to log.

Boot Camp
As many rounds in 12 minutes
3 wall-ball shots
3 pull-ups / ring rows
3 calorie row
*Next round is 6 reps, then 9 reps, ect…

Image may contain: one or more people, people standing, sky, outdoor and nature

CFYV Brief
**SAVE THE DATE**
Sunday, October 22th, 10 am – Sunday Bike Ride / Run
10 Mile bike or run on a pole line road from Indian Cove Market 69131 Twentynine Palms Highway, Twentynine Palms, CA to Joshua Tree Saloon.

Saturday, October 28, 2017 with a start time of 7:00 a.m.
The 32nd annual Palm Springs Aerial Tram Road Challenge.
This 6K run/walk begins  at the bottom of Tram Way and ends at the Tram’s Valley Station, an elevation gain of 2,643 feet in just 3.7 miles.

Posted in WOD

Thursday 171019

Partner WOD
Teams of 2 complete as many rounds as possible in 15 minutes of:
10 Bench Press, 135/95 lb.
10 Power Cleans, 135/95 lb.
You Go, I Go

Note:   Partner 1 goes though the round then Partner 2 follows.  Record rounds/reps to log.

Boot Camp
As many rounds as possible in 15 minutes
10 dumbbell bench-press
10 dumbbell front squats
100 meter run
*use same dumbbells for bench-press and front squats

Image may contain: one or more people

CFYV Brief
**SAVE THE DATE**
Sunday, October 22th, 10 am – Sunday Bike Ride / Run
10 Mile bike or run on a pole line road from Indian Cove Market 69131 Twentynine Palms Highway, Twentynine Palms, CA to Joshua Tree Saloon.

Saturday, October 28, 2017 with a start time of 7:00 a.m.
The 32nd annual Palm Springs Aerial Tram Road Challenge.
This 6K run/walk begins  at the bottom of Tram Way and ends at the Tram’s Valley Station, an elevation gain of 2,643 feet in just 3.7 miles.

Posted in WOD

Wednesday 171018

Skill/Strength
Split Jerk, 1-1-1-1-1 reps
*10 minutes

WOD
Complete for time:
800 meter run
150 double-unders
60 weighted box step-ups, 50/35 lb. dumbbells – 24/20 inch box
150 double-unders
800 meter run

Note:  Record time to log.

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All the Sweat!!!
Charter member James Lostlen has now been training with us for 5 years!!!  His dedication and commitment from day one is not only perception, but reality.  He has made one of the most dramatic transformations at CFYV, not just physically, and mentally, but nutritionally.  As the best know, nutrition and diet is one of the hardest aspects of a healthy life style.  James has changed habits for the better not only for himself, but for his family also.  Congratulations, James, on your continued improvement and success!

Posted in WOD

Tuesday 171017

WOD
Complete 5 rounds for time of:
500 meter row or run
20 hang squat cleans, 95/65 lb.

Note:  Record time to log.

Boot Camp
Complete with a partner as many calories in 20 minutes
10 dumbbell push-press

10 push-ups
10 sit-ups
*Partner A rows for max calories while partner B completes a full round.  Partners switch after each full round.  Score is total calories

Image may contain: one or more people, crowd, outdoor and text

CFYV Brief
**SAVE THE DATE**
Sunday, October 22th, 10 am – Sunday Bike Ride / Run
10 Mile bike or run on a pole line road from Indian Cove Market 69131 Twentynine Palms Highway, Twentynine Palms, CA to Joshua Tree Saloon.

Saturday, October 28, 2017 with a start time of 7:00 a.m.
The 32nd annual Palm Springs Aerial Tram Road Challenge.
This 6K run/walk begins  at the bottom of Tram Way and ends at the Tram’s Valley Station, an elevation gain of 2,643 feet in just 3.7 miles.

Saturday, November 4th, 7 am – Boy Scout Trail Run
8+ mile run on Boyscout Trail to Indian Cove. The skill level is moderate to strenuous. We’ll be meeting at the Indian Cove Boyscout Trailhead at 7:00 am where we can carpool into the west entrance to start.
More details to follow.

Posted in WOD

Monday 171016

Skill/strength
From the hang – Snatch Pull + Power Snatch + Squat Snatch
2 x (3+1+1)
2 x (2+1+1)
2 x (1+1+1)
*15 minutes to complete

WOD
CrossFit Open Workout – 11.4
Complete as many rounds as possible in 10 minutes of:
60 bar-facing burpees
30 overhead squats, 120/90 lbs.
10 ring muscle-ups

Note:  Record loads and reps to log.

Boot Camp
As many reps as possible in 15 minutes of
100 meter run
10 kettlebell sumo deadlift high-pull
8 goblet squats
6 burpees over kettlebell
4 pull-ups / ring-rows

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Charter member, Monica Snead, has now been training with us for 5 years!!!  Monica embodies the spirit of CrossFit Yucca Valley. She is always there to greet you with a smile, give you words of encouragement, and start the dance groove  that’s infectious throughout the box.  Her muscle tone and strength tells a story of consistency and dedication to being fit.  A big part of Monica’s strength comes from her family who are all dedicated CFYV athletes! Cheers to a healthy lifestyle, Monica, and congratulations on your continued improvement and success!

Posted in WOD

Saturday 171014

WOD
Teams of 3 complete for time:
300 double-unders
100 box jump overs, 24/20 inch
100 thrusters, 95/65 lb.
100 double kettlebell Russian swings, 2×1.5 / 2×1 pood
100 thrusters, 95/65 lb.
100 box jump overs, 24/20 inch
1200 meter run relay style, 200 meter increments

Note:  Record time to log.

Boot Camp
4 rounds – 1 minute at each station
Pull-ups
Battle-ropes 
Cal row
Abs, your choice
Rest

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5 Years Baby!!!
Charter member Laurel Kedis has now been training with us for 5 years!!!  Since first joining, Laurel continues to break through her personal ceiling.  Her determination, drive, consistency, and focus = PR’s!  Laurel’s encouragement and willingness to mentor others is second to none.  Congratulations Laurel on your continued improvement and success!

Posted in WOD

Friday 171013

Partner WOD
10 rounds each – “You Go, I Go”
10 calorie row
5 muscle-ups

Note:  Scale muscle-ups to 5 chest-to-bar pull-ups / 5 dips.  Record time to log.

Boot Camp
4 rounds – 1 minute at each station
pull-ups
battle-ropes 
cal row
abs, your choice
rest

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Posted in WOD

Thursday 171012

WOD
Every 2 minutes complete (10 rounds):
10 dumbbell cleans, 50/35 lb. dumbbells
20 yard overhead weighted walking lunge steps, 45/25 lb. plate

Note:  If unable to keep EMOM, workout turns into AMRAP.  Record workout to log.

Boot Camp
With a Partner Complete:
150 kettlebell swings
150 weighted lunges, 1-kettlebell
150 box jumps
*Reps may be split however desired.  Every 3 minutes both partners complete a 200 meter run.

Image may contain: one or more people, crowd, outdoor and text

“The 32nd annual Palm Springs Aerial Tram Road Challenge will be held on Saturday, October 28, 2017 with a start time of 7:00 a.m. This 6K run/walk begins at the bottom of Tram Way and ends at the Tram’s Valley Station, an elevation gain of 2,643 feet in just 3.7 miles.”


To register visit www.kleinclarksports.com .
Proceeds from this event benefit United Way of the Desert.

Posted in WOD

Wednesday 171011

WOD
Complete 3 rounds for time of:
20 wall-ball shots, 20/14 lb. ball
15 pull-ups
10 deadlift, 225/155 lb.
Rest 5 minutes then 3 rounds for time of:
10 deadlifts, 255/155 lb.
15 pull-ups
20 wall-ball shots, 20/14 lb. ball

Note:  Record time including rest to log.

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Charter member Jay Snead has now been training with us for 5 years!!!  Jay has always brought a positive attitude to training and a willingness to learn new techniques.  He always encourages other athletes to believe in themselves and leads by example.  A big part of Jay’s strength comes from his family unit, and the Snead’s as a family unit is inspirational to say the least.  Congratulations Jay on your continued improvement and success!

Posted in WOD

Tuesday 171010

WOD
Complete for time:
600 meter run
40 burpee box jump overs, 24/20 inch box
400 meter run
30 burpee box jump overs, 24/20 inch box
200 meter run
20 burpee box jump overs, 24/20 inch box

Note:  Record time to log.

Boot Camp
Every 3 minutes complete (5 rounds)
10 kettlebell sumo deadlift high-pulls
20 sit-ups
max calorie row
Rest 1 min

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Charter member Brenda MCClay has now been training with us for 5 years!!!  Since first joining, Brenda frequently sets the bar high for herself and fellow classmates.  From her first workout, the discipline, determination and grit she has displayed has been inspirational, and her consistent progress is  awesome to behold.  Congratulations Brenda on your continued improvement and success!

Posted in WOD

Monday 171009

WOD
Complete as many rounds as possible in 21 minutes of:
10 handstand push-ups
1 squat clean, 255/165 lb.
17 sit-ups

BootCamp
1-2-3-4-5-6-7-8-9-10 reps of:
Burpees
Renegade rows, AHAP
Box dips
*200 meter run after even rounds

Note:  Record total reps to log.

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Posted in WOD

Saturday 171007

WOD
Teams up to three Complete for time:
2000 meter row
100 sit-ups
100 wall-ball shots, 20/14 lb. ball
100 kettlebell sumo deadlift high-pull, 2/1.5 pood
100 dumbbell push press, 50/35 lb. dumbbells
2000 meter row

Note:  One team member working at a time.  Record time to log.

Boot Camp
Teams of two complete:
1000 meter run or row
100 sit-ups
100 dumbbell thrusters
100 dumbbell weighted box step-ups
100 dumbbell push press
1000 meter run or row

Image may contain: 6 people, people smiling, people on stage, people dancing and shorts

Posted in WOD