Wednesday 160525

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Skill/Strength
Thruster, 5-5-3-3-3-1-1-1-1 reps

WOD
2016 Regional Event 7
For time:

21 thrusters
3 legless rope climbs
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb

Note:  Men use 95 lb. and women use 65 lb.  Record time to log.

074

CFYV Brief
Memorial Day Schedule (Monday, May 30th)

9am Murph

Nutrition Challenge
Starts Monday, June 6th!
The challenge will be kicked off with a nutrition seminar, Monday, June 6th at 7 pm.

Posted in WOD

Tuesday 160524

WOD
2016 Regional Event 5
3 rounds for time of:

400-meter run
40 GHD sit-ups
7 deadlifts, 405/275 lb.

Note:  Record time to log.

Boot Camp
As many rounds as possible in 20 minutes of:
15 kettlebell sumo deadlift highpulls, AHAP
10 Russian kettlebell swings
5 burpees over kettlebell
400 meter run

Gio with a strong finish!

CFYV Brief
Memorial Day Schedule (Monday, May 30th)

9am Murph

Nutrition Challenge
Starts Monday, June 6th!

Posted in WOD

Monday 160523

WOD
“Nate”
As many rounds as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Handstand Pushups
8 Kettlebell Swings – 2/1.5 pood

Note:  Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Record total rounds/reps to log.

Chief Petty Officer Nate Hardy

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Friday 160520

Skill
12 Rounds:
Every 40 Seconds – 1 Power Clean at 60%

WOD
Tabata row
Rest 1 minute
Tabata squats
Rest 1 minute
Tabata double-unders
Rest 1 minute
Tabata hang power cleans, 115/75 lb.

Note:  The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  Your Tabata score is the least number of calories rowed or reps performed in any of the 8 intervals. Post scores to comments.

CrossFit Unloaded
2-4-6-8-10-12-10-8-6-2 reps of:
Ring rows
Overhead weighted lunges
*perform 25 jump ropes in between each round.

184

CFYV Brief
Memorial Day Schedule (Monday, May 30th)

9am Murph

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Thursday 160519

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

WOD
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Kettlebell swings, 1.5/1 pood
Wallball shots, 20/14 lb. ball

Note:  Record time to log.

Boot Camp
As many rounds as possible in 20 minutes of:
10 burpees
10 wallball shots
10 dumbbell renegade rows
*Partner option, while partner A runs 200 meters Partner B completes AMRAP.  Partners switch after every run.  Individuals run 200 meters after every round.

201

CFYV Brief
Today is Bring a Friend Day, all classes are free to try!

Memorial Day Schedule (Monday, May 30th)
9am Murph

Nutrition Challenge
Starts Monday, June 6th!  More details to follow. 

Posted in WOD

Wednesday 160518

Strength
Bench Press
Build to a Heavy Single

WOD
5 Rounds for max reps
1:00 – handstand push-up
1:00 – ring dips
1:00 – bench press, 135/95 lb.
1:00 – calorie row
1:00 – Rest

Note:  Record total reps to log.

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CFYV Brief
Bring a Friend Day is tomorrow, this Thursday!

Memorial Day Schedule (Monday, May 30th)
9am Murph

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Tuesday 160517

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

Squat clean and jerk
15 minutes to establish a 1RM!

WOD
Complete as many reps as possible in 5 minutes of:
165/110-lb. squat clean and jerks.  

Note:  Record reps completed to log.

CrossFit UNLOADED
Every minute on the minute for 20 minutes complete:
Min 1: 100 meter run
Min 2: 15 weighted box step-ups
Min 3: 20 dumbbell push-press
Min 4: max sit-ups
Min 5: rest

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Saturday 160514

WOD
Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 one-legged squats, alternating
30-foot handstand walk

Note:  Record rounds/reps completed to log.

CrossFit Unloaded
50 calorie row, 50 kettlebell swings, 50 ring rows
40 calorie row, 40 kettlebell swings, 40 ring rows
30 calorie row, 30 kettlebell swings, 30 ring rows
20 calorie row, 20 kettlebell swings, 20 ring rows
10 calorie row, 10 kettlebell swings, 10 ring rows
*Find a partner and split the reps!

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Friday 160513

WOD
From 0:00 – 10:00
Run the block
From 10:00 – 20:00
Complete as many rounds as possible in 10 minutes of:

50 double-unders
135/95-lb. back squats, 10 reps
From 20:00 – 30:00
Run the block

Note:  Record rounds/reps completed to log.

CrossFit Unloaded
As many rounds as possible in 25 minutes of:
500 meter run
15 medball weighted sit-ups
20 jumping lunges
50 jump ropes

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CFYV Brief
Memorial Day Schedule (Monday, May 30th)
9am Murph

 

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Thursday 160512

WOD
7 Rounds:
Every 3 MIN Perform:
15/12 CAL ROW
10 Box jumps, 24/20 inch
Max reps toes-2-bar
Rest 1 minute

Note:  Record toes-2-bar reps to log.

CrossFit Unloaded
EMOM for 15 minutes complete:
100 meter sprint
Then
Max reps of dumbbell front squats for remainder of minute, AHAP

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Wednesday 160511

Strength
Front squat
70% of 90% x 3
80% of 90% x 3
90% of 90% x 3+

Push press
70% of 90% x 3
80% of 90% x 3
90% of 90% x 3+

WOD
As many reps as possible in 10 minutes of:
Burpee pull-ups

Note:  Record reps to log.

IMG_4143

CFYV Brief
CrossFit Games Southern California Regionals are this weekend, May 13-15th!
Road Trip!

Posted in WOD

Tuesday 160510

Strength
Deadlift, 3-3-3-3-3 reps

WOD
21-18-15-12-9-6-3 reps for time of:
Triple-unders
Sit-ups
185/125-lb. deadlifts

Note:  Record time to log.

CrossFit Unloaded
3 rounds of:
12-9-6 rep
Russian kettlebell swing
Kettlebell deadlift
Goblet squats
*Perform 100 meter farmer carry after each round

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