Saturday 170325

WOD
With a partner complete for time:
40 clean and Jerks, 135/95 lb.
16 rope climbs
30 snatches, 135/95 lb.
16 rope climbs

Note:  Record time to log.

Boot Camp
As many reps as possible in 20 minutes with a partner of:
12 calorie Row
9 dumbbell snatch, AHAP (9 each arm)
6 candle stick levers
*Athlete completes full round then switch

Posted in WOD

Friday 170324

WOD
CrossFit Open Workout 17.5
10 rounds for time of:

9 thrusters, 95/65 lb.
35 double-unders

Note:  Record rounds/reps completed to log and/or submit your score as part of the 2017 Reebok CrossFit Games Open.

Boot Camp
As many rounds as possible in 20 minutes with a partner of:
10 Med-ball cleans
20 Dumbbell hammer curls
10 Dumbbell weighted back-step lunges
*Partner A performs non stop battle ropes while partner B completes one round.  Partners switch after each round.

Image may contain: 2 people, people sitting

CFYV Brief

***17.5 Friday Night Lights Party ***
Today, March 24 at 4:00 pm

Come out today to throw down for the final Open workout of the season! Stick around after for food, dranks and an End-of-Open blowout part!!!

Thursday 170323

WOD
Athlete Choice Option 1
Every minute on the minute for 20 minutes complete:

Odd min.:  Goat movement 1
Even min.: Goat movement 2

Note:  “Goat” is slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

Athlete Choice Option 2
Deadlift, 10 sets x 3 reps
Use a weight that is comfortable (65-85% of 1RM) and can maintain good form….. Complete a set every 1:15
Then for time complete:
200 calorie row or bike

Boot Camp
10-9-8-7-6-5-4-3-2-1 reps of:
Man makers
Tuck Ups or sit-ups
*Complete 50 jump ropes after each odd set

Image may contain: one or more people

CFYV Brief

*** Save The Date — 17.5 Friday Night Lights Party ***
Friday, March 24 at 4:00 pm

Come out this Friday to throw down for the final Open workout of the season! Stick around after for food, dranks and an End-of-Open blowout part!!!

We also invite you to watch 17.5 drop today at the box. Join us to see what TDC has in store for the final workout of the open and come to cheer on a few of our bravest members taking on the workout at 6pm!  You know who your are!!!

Posted in WOD

Wednesday 170322

OG CFYV Teen - Rylie - Over 1 Year!!! Keep up the consistency and great things will come your way!

OG CFYV Teen – Rylie – Over 1 Year!!! Keep up the consistency and great things will come your way!

WOD
Complete for time:
40 toes-to-bar
20 power snatch, 155/105 lb.
40 toes-to-bar

Note:  Record time to log.

Accessory work
Sled Push
10×80 feet (5×45/6×25)

* 1:1 work to rest ratio 
**Optional

temp

Aire surpasses the 1 Year mark and she is just getting started!!! Awesome to have you with us Aire!

Posted in WOD

Tuesday 170321

WOD
As many rounds as possible in 10 minutes of:
50 double-unders
10 dumbbell thrusters, 50/35 lb. dumbbells

Note:  Record rounds/reps to log.

Strength
Bench Press, 10 sets x 3 reps
Use a weight that is comfortable (65-85% of 1RM) and can maintain good form….. Complete a set every 1:15 

Boot Camp
Teams of 2 complete:
80 kettlebell sumo dealift high-pulls
400 meter run
60 goblet squats
600 meter run
40 burpees
800 meter run
20 ring rows
200 meter run
*Partners run together and split reps however desired.

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

CFYV Brief

*** Save The Date — 17.5 Friday Night Lights Party ***
Friday, March 24 at 4:00 pm

Come out this Friday to throw down for the final Open workout of the season! Stick around after for food, dranks and an End-of-Open blowout part!!!

Posted in WOD

Monday 170320

WOD
Athlete Choice
“2017 CrossFit Games Open 17.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155 lb.
55 wall-ball shots, 20/14 lb. ball
55-calorie row
55 handstand push-ups

Note:  Record rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games Open.

Athlete Choice
As many rounds and reps as possible in 20 minutes of:
20 Calorie Row or bike
20 Burpees
20 Dumbbell snatch, 50/35 lb. dumbbell

Note:  Record rounds/reps to log.IMG_0171

 

Posted in WOD

Saturday 170318

WOD
2 person teams complete:
As many rounds as possible in 12 minutes of:
1600 meter run, partner holds plank
Max ring muscle-ups
Rest 4 minutes
 2 person teams complete:
As many rounds as possible in 12 minutes of:
150 cal row or bike, partners holds kettlebell in a front rack
Max power clean and jerks, 185/125 lb.
Rest 4 minutes
 2 person teams complete:
As many rounds as possible in 12 minutes of:
1600 meter run, partners holds kettlebell in a farmers carry
Max power snatch, 135/95 lb.

Note:  Post total reps to log.

Boot Camp
2 person teams complete:
As many rounds as possible in 12 minutes of:

1000 meter run, partner holds plank
Max push-ups
Rest 2 minutes
 2 person teams complete:
As many rounds as possible in 12 minutes of:
100 cal row or bike, partners holds kettlebell in a front rack
Max goblet squats
Rest 2 minutes
 2 person teams complete:
As many rounds as possible in 12 minutes of:
1000 meter run, partners holds kettlebell in a farmers carry
Max dumbbell snatch, AHAP

 

Posted in WOD

Friday 170317

WOD
CrossFit Open Workout 17.4
Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts, 225/155 lb.
55 wall-ball shots, 20/14 lb. ball
55-calorie row
55 handstand push-ups

Note:  Record rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games Open.

Boot Camp
18 Minute AMRAP
10 med-ball cleans
10 Ring Rows or pull-ups
10 KB Swings, AHAP
10 toes-to-bar or knee raises
200m Row

Marrisa is part of the original crew, you deserve it girl!!!

Marrisa is part of the original crew, you deserve it girl!!!

CFYV Brief

2017 CrossFit Games Open
Registration is now open for the 2017 CrossFit Games Open
 Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, our CFYV family community, fitness or to reach regionals and fight for a chance to make it to the CrossFit Games!

The 2017 Open is upon us. Instead of our usual 3:30pm and 5:30 class today, we’ll be throwing down on the Open workout starting at 4 pm.  This will be open gym format.  Show up through your name down on a heat and do battle!  Come swing by to cheer on our athletes in the second week of the Open!
The 9 and 10 am classes will also have judges available if your not able to make the evening festivities.

Please make sure you watch the movement standards video, as some standards have changed from last year.
17.4 Standard Video

Posted in WOD

Thursday 170316

WOD
Every minute on the minute for 20 minutes complete:
Odd min.:  Goat movement 1
Even min.: Goat movement 2

Note:  “Goat” is slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

Boot Camp
In teams of two complete
1600m run or row
160 DB weighted lunges
160 abmat sit ups
160 DB front squats
*Partners may split the distance and reps however they desire.  Only one partner works while the other rests.

Image may contain: 1 person

CFYV Brief

*** Save The Date — 17.4 Friday Night Lights ***
Friday, March 17 @ 4:00pm

Posted in WOD

Wednesday 170315

Strength
Bench Press, 8 sets x 4 reps
Use a weight that is comfortable (65-85% of 1RM) and can maintain good form….. Complete a set every 1:15 

WOD
4 rounds for time of:
400m Run
40 Wall-Ball shots, 20/14 lb. ball

Note:  Record time to log.

Image may contain: 6 people, people smiling
1 Year PLUS Teens!!!
It has been a totally awesome journey with these kids and a complete honor to be a part of their development, both physically and mentally.

Posted in WOD

Tuesday 170314

WOD
10 rounds for time of:
10 toes-to-bar
10 box jumps, 24/20 inch box
10 push-ups

Note: Record time to log.

Core Work
50 good mornings, 45/35 lb. bar

Boot Camp
10 rounds of:
100 meter run or row

10 hollow rocks (heels touch then hands touch = 1 rep)
10 wall-ball shots
10 push-ups

Image may contain: one or more people, people playing sports, shoes and child

CFYV Brief

*** Save The Date — 17.4 Friday Night Lights ***
Friday, March 17 @ 4:00pm

Posted in WOD

Monday 170313

Skill/Strength
Deadlift, 8 sets x 4 reps
Use a weight that is comfortable (65-85% of 1RM) and can maintain good form….. Complete a set every 1:15 

WOD
Athlete Choice
“2017 CrossFit Games Open 17.3”
*Prior to 8:00, complete:
3 rounds of:
  6 chest-to-bar pull-ups
  6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
  7 chest-to-bar pull-ups
  5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
   8 chest-to-bar pull-ups
  4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
   9 chest-to-bar pull-ups
  3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
  10 chest-to-bar pull-ups
  2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
   11 chest-to-bar pull-ups
  1 squat snatch (265 / 185 lb.)

Note:  If all reps are completed, time cap extends by 4 minutes.  Record rounds/reps completed to log and/or submit your score as part of the 2017 Reebok CrossFit Games Open.

Athlete Choice
As many reps as possible in 12 minutes of:
Buy in: 100/80 Cal. Row
Max Reps Squat Clean and Jerks, 185/125 lb. 

Note:  Record total reps to log.

Image may contain: 1 person

Posted in WOD

Saturday 170311

Partner WOD
3 rounds for time of:
15 Deadlifts, 185/125 lb.
12 Hang Power Cleans, 185/125 lb.
9 Jerks, 185/125 lb.
*400 meter partner run before/after each round.

Note:  Partners split reps and run together.  Record time to log.

Boot Camp
4 rounds of:
400 meter run

15 kettlebell sumo deadlift high-pulls
12 kettlebell swings
9 goblet squats

Image may contain: 2 people, people sitting, child, shoes and outdoor

Posted in WOD

Friday 170310

Image may contain: 2 people

WOD
2017 CrossFit Open Workout 17.3
*Prior to 8:00, complete:

3 rounds of:
  6 chest-to-bar pull-ups
  6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
  7 chest-to-bar pull-ups
  5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
   8 chest-to-bar pull-ups
  4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
   9 chest-to-bar pull-ups
  3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
  10 chest-to-bar pull-ups
  2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
   11 chest-to-bar pull-ups
  1 squat snatch (265 / 185 lb.)

Note:  If all reps are completed, time cap extends by 4 minutes.  Record rounds/reps completed to log and/or submit your score as part of the 2017 Reebok CrossFit Games Open.

Scaled Option
Prior to 8:00, complete:
3 rounds of:
6 pull-ups / jumping pull-ups
6 squat snatches (45/35)
Then, 3 rounds of:
7 pull-ups / jumping pull-us
5 squat snatches (75/55)
*Prior to 12:00, complete 3 rounds of:
8 pull-ups / jumping pull-ups
4 squat snatches (95/65)
*Prior to 16:00, complete 3 rounds of:
9 pull-ups / jumping pull-ups
3 squats satches (115/75)
*Prior to 20:00, complete 3 rounds of:
10 pull-ups/jumping pull-ups
2 squat snatches (135/95)
*If all reps are completed, time cap extends by 4 minutes.

Boot Camp
1-2-3-4-5-6-7-8 reps of:
Man makers
Weighted dumbbell box step-ups, each leg
*x100 meter row

Image may contain: 1 person

CFYV Brief

2017 CrossFit Games Open
Registration is now open for the 2017 CrossFit Games Open
 Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, our CFYV family community, fitness or to reach regionals and fight for a chance to make it to the CrossFit Games!

The 2017 Open is upon us. Instead of our usual 3:30pm and 5:30 class today, we’ll be throwing down on the Open workout starting at 4 pm.  This will be open gym format.  Show up through your name down on a heat and do battle!  Come swing by to cheer on our athletes in the second week of the Open!
The 9 and 10 am classes will also have judges available if your not able to make the evening festivities.

Posted in WOD