Thursday 160929

WOD
Every minute on the minute for 20 minutes:
Min 1: 50 double-unders
Min 2: 15 kettlebell swings, 1.5/1 pood
Min 3: 50 ft. walking lunge
Min 4: Max rep pull-ups

Note:  Score is total pull-ups for the time duration.  Record reps to log.

Boot Camp
Every minute on the minute for 20 minutes:
Min 1: 50 jump ropes
Min 2: 15 kettlebell swings, AHAP
Min 3: 50 ft. walking lunge
Min 4: Max rep sit-ups

Your pot of GOLD is here! @ CrossFit Yucca Valley

CFYV Brief
** Save the date! Saturday, October 29: CFYV Halloween Throwdown **

Next Thursday, October 6th, is bring a friend day!

Posted in WOD

Wednesday 160928

WOD
Front squat, 6 sets x 6 reps @ 70% of 90% 1RM
*Perform 1 set every 2 minutes until all sets are completed

Bench press, 6 sets x 6 reps @ 70% of 90% 1RM
*Perform 1 set every 2 minutes until all sets are completed

Rest 4 minutes then

“Death by Toes to Bar”
Complete 1 Rep on the first minute
Complete 2 Reps on the second minute
… And so on until…

Note:  Record loads and scores to log.

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CFYV Brief
Next Thursday, October 6th, is bring a friend day!

Posted in WOD

Tuesday 160927

WOD
5 minute blaster
600 meter run
1 Round “Cindy”
AMRAP Clean & Jerk, 135/95 lb.
Rest 5:00

5 minute blaster
400 meter run
2 Rounds “Cindy”
AMRAP Clean & Jerk, 155/105 lb.  
Rest 5:00

5 minute blaster
200 meter run
3 Rounds “Cindy”
AMRAP Clean & Jerk, 185/135 lb. 

Note:  Record reps to log.

Boot Camp
5 rounds of:
10 burpee broad jumps
20 OH weighted lunges
150 jump ropes
200 meter run

Posted in WOD

Monday 160926

cfyv-sawtooth-030

WOD
For time complete:
400m Run
40 sumo deadlift high-pulls, 95/65 lb. 
21 Squat Snatch, 95/65 lb.
400m Run
30 sumo deadlift high-pulls, 95/65 lb. 
15 Squat Snatch, 95/65 lb.
400m Run
20 sumo deadlift high-pulls, 95/65 lb.
9 Squat Snatch, 95/65 lb.

Note:  Record time to log.

 

CFYV Brief
This Thursday is bring a friend day!

Saturday 160924

WOD
CFYV 5-km Sawtooth Ridge Run

Note:  Found a route that follows a steep trail in our area.  Record time to log.

Boot Camp
4 rounds of:
3 rope rows
12 box jumps
15 dumbbell front squats
500 meter row

CFYV Brief
CrossFit Yucca Valley 5K Sawtooth Ridge Run / Walk – tomorrow, Sept. 24th, 9 am
First Place for male and female receive – Bragging Rights!!!

Posted in WOD

Friday 160923

WOD
As many rounds as possible in 18 minutes of:
30 Kettlebell Thrusters, 35/26 lb.
30 Box Jumps, 24/20 inch
30 Calorie Row
30 Toes-to-Bar

Note:  Record rounds/reps to log.

Boot Camp
Every minute on the minute for 20 minutes complete:
Min 1: Max rep burpees
Min 2: Max rep sit-ups
Min 3: Max superman’s
Min 4: Max effort N-sit hold

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CFYV Brief
CFYV 5K Sawtooth Ridge Run / Walk – This Saturday, Sept. 24th 
Followed up with Bloody Breakfast!!!

Posted in WOD

Thursday 160922

WOD
5 rounds for time of:
3 rope climbs
Run 400 meters

Note:  Each round perform one of the 3 climbs without assistance from your legs.  Record time to log.

Boot Camp
As many rounds as possible in 20 minutes of:
100 meter sprint
20 push-ups
30 russian kettlebell swings
400 meter run

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CFYV Brief
CFYV 5K Sawtooth Ridge Run – This Saturday, Sept. 24th 
Followed up with Bloody Breakfast!!!

Posted in WOD

Wednesday 160921

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WOD
For time
1 Round:
800m Run
80 Double-unders
21 Hang Power Cleans, 135/95 lb.
Then

2 Rounds:
400m Run
40 Double-unders
15 Hang Power Cleans, 135/95 lb.
Then

3 Rounds:
200m Run
20 Double-unders
9 Hang Power Cleans, 135/95 lb.

Note:  Record time to log.

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A great view from the top of the ridge!!!

Posted in WOD

Tuesday 160920

WOD
As many rounds as possible in 5 minutes of:
Buy-in: 50 Wallballs, 20/14 lb. ball
12 Deadlifts, 185/135 lb.
12 Bar-Over Burpees
Rest 5:00

As many rounds as possible in 5 minutes of:
Buy-in: 35 Wallballs, 20/14 lb. ball
9 Deadlifts, 225/155 lb.
9 Bar-Over Burpees
Rest 5:00

As many rounds as possible in 5 minutes of:
Buy-in: 20 Wallballs, 20/14 lb. ball
6 Deadlifts, 275/185 lb.
6 Bar-Over Burpees

Note:  Record rounds/reps to log.

Boot Camp
5 rounds of:
20 box dips
20 box jumps
5 man makers, AHAP

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CFYV Brief
CFYV 5K Sawtooth Ridge Run – Saturday, Sept. 24th 
Followed up with Bloody Breakfast!!!

Posted in WOD

Saturday 160917

WOD
For time in teams of 2, relay style:
21-18-15-12-9
Thrusters, 95/65 lb.
40 Double-unders
20 cal row

Note:  First partner completes first full round, then tags second partner to complete full round.
Record times to log.

Boot Camp
As many rounds as possible in 20 minutes of:
Ascending ladder
2-4-6-8-10…
Pull-ups / ring rows
Push-ups
Med-ball cleans, AHAP
*Perform 100 jump ropes after each round

 

Posted in WOD

Friday 160916

Strength
Front squat, 1RM
*Take 10 minutes and work up to a heavy 1RM

WOD
As many rounds as possible in 12 minutes of:
200 meter run
12 burpee box jumps, 24/20 inch
9 clean and jerks, 135/95 lb.

Note:  Record rounds/reps to log.

Boot Camp
Every minute on the minute for 24 minutes perform:
Min. 1:  Max effort calorie row/bike
Min. 2:  Max effort box jumps
Min. 3:  Max effort jumping lunges
Min. 4:  Rest

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Posted in WOD

Thursdaay 160915

WOD
Deck of Cards
Spades – Goblet Squats, 1.5/1 pood
Diamonds – Sit-ups
Clubs – Kettlebell Swings, 1.5/1 pood 
Hearts: Reverse Lunges
Aces: 200m Run

Note:  Record time to log.

Boot Camp
Every 3 minutes for 21 minutes complete:
200 meter run
10 kettlebell thrusters, AHAP

CFYV Yoga

CFYV Yoga

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

Posted in WOD

Wednesday 160914

Strength
Shoulder press, 8 sets x 3 reps @ 80% of 1 RM
*Perform 1 set every 1:15 until all 8 sets are complete

WOD
As many rounds as possible in 15 minutes of:
55 Power Snatches, 95/65 lb.
55 Pull-ups
500 meter run
55 Handstand Push-ups

Note:  Record reps/rounds to log.

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When the Pinata comes out, you know it’s time to Party!!!

CFYV Brief
Bring a friend day is this Thursday!

Posted in WOD