Thursday 160825

Strength
“Mental Fortitude”

WOD
Alternating On The Minute for 30 minutes:
Odd minutes, 30 double-unders
Even minutes, 10 burpees

Note:  If athlete is unable to hold the minute workout turns into AMRAP.  Post scores to log.

Boot Camp
As many rounds as possible in 20 minutes of:
100 meter overhead plate carry, AHAP
12 dumbbell reverse lunges
1 minute plank hold
*Anytime plate, dumbbells, or plank is broken athlete must perform 3 burpees.  Record total burpees.

031

Posted in WOD

Wednesday 160824

Strength
Deadlift, 3 sets x 2 reps, 5 set x 3 reps @ 80% of 1RM
*Perform 1 set every 1:15 until all 8 sets are complete

WOD
As many rounds as possible in 5 minutes of:
15/12 Calorie row
10 Toes to Bar

Rest 5 minutes

As many rounds as possible in 5 minutes of:
10 Calorie row
15 Kettlebell Swings, 53/35 lb.

Rest 5 minutes

As many rounds as possible in 5 minutes of:
15 calorie row
10 kettlebell thrusters, 35/26 lb. 

Note:  Record rounds/reps to log.

temp

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Tuesday 160823

WOD
With a Running Clock…
Minutes 0-6 (6 Mins) – Build to a Heavy Hang Squat Clean
Minutes 6-13 (7 Mins) – Build to a Heavy Double Front Squat
Minutes 13-21 (8 Mins) – Build to a Heavy Triple Bench Press
Minutes 21-18 – Aa many rounds as possible in 7 minutes of:
15 Dumbbell Push Presses, 50/35 lb.
12 Dumbbell Reverse Lunges, 50/35 lb. – 6 each side
9 Dumbbell Deadlifts, 50/35 lb. – all 4 heads of db must touch the ground on every rep.

Note:  Record scores to log.

Boot Camp
As many rounds as possible in 25 minutes of:
50 meter shuttle run
10 weighted box step-ups, AHAP
5 jumping lunges

Amy Lopez Placed 1st in her division with a time of 26:41 at the Town of Yucca Valley 5K Glow Run!!!

Posted in WOD

Monday 160822

WOD
3 rounds for max reps of:
1st min. toes-to-bar
2nd min. squat snatch, 115/75 lb.
3rd min. sit-ups
4th min. overhead squats, 115/75 lb.
5th min. burpees
6th min. squat cleans. 115/75 lb.
7th min. double-unders
Rest 1 minute

Note:  Happy Birthday Coach Talia!!!

Happy Birthday Talia!

Posted in WOD

Saturday 160820

WOD
For time:
30 Power Snatches, 75/55 lb.
600 Meter Run
60 Thrusters, 75/55 lb.
600 Meter Run
30 Power Snatches,  75/55 lb.

Note:  Record time to log.

Boot Camp
Split class into two teams and complete relay style for rounds:
100 meter run
Battle Ropes
10 wall ball shots
Broad jump

059

CFYV Brief
Modified hours for today
8 am Boot Camp and 9 am CrossFit only!

Posted in WOD

Friday 160819

Skill/Strength
Squat Clean + Front squat, 10 sets x 3 reps @ 85% of 90% of 1RM
1+2 x 4 sets
2+1 x 3 sets
3+0 x 3 sets
*Squat cleans are not touch and go.  Perform 1 set every 90 sec.

WOD
“Diane”
21-15-9 reps of:
Deadlifts, 225/155 lb.
Handstand push-ups

Note:  Record time to log.

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

009

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Thursday 160818

WOD
Every 3 minutes for 30 minutes complete:
12 calorie row
200 meter sprint
12 deficit push-ups, 45’s/25’s

Boot Camp
As many rounds as possible in 20 minutes of:
400 meter run
30 Russian kettlebell twist
20 mountain climbers
5 burpee tuck jumps

054

CFYV Brief
Today is bring a friend day!

Posted in WOD

Wednesday 160817

Strength
Shoulder press, 4 sets x 2 reps, 4 set x 3 reps @ 80% of 1RM
*Perform 1 set every 1:15 until all 8 sets are complete

WOD
For time:
100-80-60 reps of:
Double-unders
21-15-9 reps of:
Dumbbell snatch, AHAP

Note:  Record time to log.

098

CFYV Brief
Tomorrow is bring a friend day!

Posted in WOD

Tuesday 160816

WOD
As many rounds as possible in 20 minutes of:
3 rope climbs
15 box jump overs, 24/20 inch
15 kettlebell goblet squats, 1.5/1 pood

Note:  Record rounds/reps to log.

Boot Camp
With a Partner Complete:
150 push-ups
150 sit-ups
150 box jumps
*Reps may be split however desired.  Every 60 seconds both partners complete 10 air squats.

temp

CFYV Brief
Bring a Friend Day is this Thursday!

Posted in WOD

Monday 160815

043

Strength
Deadlift, 4 sets x 2 reps, 4 set x 3 reps @ 80% of 1RM
*Perform 1 set every 1:15 until all 8 sets are complete

WOD
3 rounds for time of:
400 meter run
10 clean and jerks, 135/95 lb.

Note:  Record time to log.

079

Posted in WOD

Saturday 160813

WOD
“Helton”
3 Rounds for time:

800 Meter Run
30 Dumbbell Squat Cleans, 50/30 lb. dumbbells
30 Burpees

Note:  Record time to log.

Boot Camp
As many reps as possible in 25 minutes of:
1st min. 50 jump rope

2nd min. max reps dumbbell thruster, AHAP
3rd min. Max reps sit-ups
4th min. max reps burpees
5th min. rest

Helton

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

Posted in WOD

Friday 160812

WOD
Ascending ladder for 8 minutes:
3 Power Snatch, 115/80 lb., 3 Knees to elbows
6 Power Snatch, 115/80 lb., 6 Knees to elbows
9 Power Snatch, 115/80 lb., 9 Knees to elbows
12 Power Snatch, 115/80 lb., 12 Knees to elbows

Note:  Continue adding (3) repetitions to each movement until time is reached.  Record scores to log.

Boot Camp
Teams of 2 complete as many rounds as possible in 20 minutes of:
10 tire flips
20 partner med-ball tosses
30 partner med-ball sit-ups
400 meter partner med-ball run

CFYV Brief
Bring a Friend Day is Next Thursday!

Posted in WOD

Thursday 160811

Strength
Shoulder press, 5 sets x 2 reps, 3 set x 3 reps @ 80% of 1RM
*Perform 1 set every 1:15 until all 8 sets are complete

WOD
5 Rounds:
200 Meter run
12 Calorie row
21 Wallballs, 20/14 lb. ball

Note:  Record time to log.

Boot Camp
1-2-3-4-5-6-78-9–10 reps of:
Burpees
Renegade rows, AHAP
Box dips
*200 meter run between each round

457

CFYV Brief
Bring a Friend Day is *next* Thursday!

Posted in WOD

Wednesday 160810

Skill/Strength
Squat Clean + Front squat, 8 sets x 4 reps @ 80% of 90%
1+3 x 2 sets
2+2 x 2 sets
3+1 x 2 sets
4+0 x 2 sets
*Squat cleans are not touch and go.  Perform 1 set every 90 sec.

WOD
As many rounds as possible in 12 minutes of:
100 meter farmer carry, 45/25 lb. plates
15 toes-to-bar

Note:  Record rounds/reps to log.

074

Posted in WOD