Saturday 170121

Whole Life Challenge WOD
As many reps as possible in 11 minutes of:
Buy-in: Run 400 meters or Row 500 meters
30 Squats
30 Sit-ups
30 Plank-jacks
40 Back-step Lunges
40 Bicycle crunchs
40 Push-ups
50 Squat Jumps
50 Flutter Kicks
50 Mountain Climbers
100 Burpees

Note:  Your score is the total number of reps you complete.

CrossFit WOD
Complete for time in teams of 3:
300 double-unders
150 calorie row
100 box jump overs, 24/20 inch
75 clean & jerks, 135/95 lb.
15 rope climbs, 15 ft. ascent 

Note:  Record time to log.

Boot Camp
2-4-6-8-10-10-8-6-4-2 reps of:
Wall-ball shots
Barbell bicep curls
2-Arm dumbbell skull crushers
Goblet squats, AHAP

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CFYV Brief
Whole Life Challenge Starts Today!!!  Join us at 9 am today to kick off the challenge.  Today we will accomplish preliminary body composition measurements, before photo, and a measurable workout. Also, a kick-off nutrition question and answer session will conclude the event.
If you are looking to make a change for your overall happiness and fit lifestyle, this is the event and place to start that journey!! Our awesome community of athletes, coaches, and fellow WLC participants will help you achieve your goals!
**You don’t have to present to participate. You may participate from anywhere in the world. Sign up under team CrossFit Yucca Valley

Temporary schedule change today
8 am Boot Camp
9 am – 10:30 am Whole Life Challenge Kick-Off

11:00 am CrossFit Class

Posted in WOD

Friday 170120

WOD
Complete 2 rounds for time of:
21 overhead squats, 95/65 lb.
21 chest-to-bar pull-ups
21 power snatch, 95/65 lb.
21 burpees over-the-bar

Note:  Record time to log.

Boot Camp
In teams of two complete:
5 minutes of:
Battle ropes
1 minute rest
5 minutes of:
Max weighted back-step lunges
1 minute rest
5 minutes of:
Dumbbell thrusters – AHAP
1 minute rest
5 minutes of:
Ring rows
*While partner A completes a 200 meter run or row, partner B will complete as many reps as possible.  Once partner A completes 200 meter distance, partners switch until the 5 minutes is up.

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CFYV Brief
The Whole Life Challenge Kick Off event is this Saturday, January 21st at 9am-10:30am. There is still time to sign up for the Whole Life C
hallenge 

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! 

Posted in WOD

Thursday 170119

Today is Bring a Friend Day!

WOD
5 rounds for time of:
10 deadlifts, 185/135 lb.
20 Russian kettlebell swings, 1.5/1 pood
30 sit-ups
40 double-unders

Note:  Record time to log.

Boot Camp
As many rounds as possible in 20 minutes of:
10 Kettlebell deadlifts, AHAP
20 Russian kettlebell swings, AHAP
30 sit-ups
40 jump ropes

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CFYV Brief
The Whole Life Challenge Kick Off event is this Saturday, January 21st at 9am-10:30am. There is still time to sign up for the Whole Life C
hallenge 

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! 

Posted in WOD

Wednesday 170118

WOD
Back squat, 5-5-5 reps
Bench press, 5-5-5 reps
3 rounds for max strict pull-ups

Note:  Work up to your heaviest 5 rep max for the above lifts, then max out the pull-ups!  Record loads and reps to log.

Core work
” Durante Core ”
5 rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min between rounds–

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Congratulations John on your 1 Year achievement!!!  This Big Ball of Energy helps make the awesome happen at CFYV!

Posted in WOD

Tuesday 170117

WOD
3 rounds for time of:
30 power cleans, 135/95 lb.
30 wall-ball shots, 20/14 lb. ball
30 calories row

Note:  Partner option!!!  Team-up with a buddy, split the reps and have fun!  Record time to log.

Boot Camp
Buy-in:  400 meter run
As many reps as possible in 5 minutes of:
30 sec. push-ups
30 sec. dumbbell back-step lunges
Rest 1 minute
As many reps as possible in 5 minutes of:
30 sec. kettlebell swings
30 sec. dumbbell hammer curls
Rest 1 minute
As many reps as possible in 5 minutes of:
30 sec. bicycle crunch
30 sec. box tricep-dips
Cash-out:  40 box step-ups (20 each leg)

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CFYV Brief
The Whole Life Challenge Kick Off event is this Saturday, January 21st at 9am-10:30am. There is still time to sign up for the Whole Life C
hallenge 

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! 

Posted in WOD

Monday 170115

WOD
“The Seven”
Complete 7 rounds for time:
7 Handstand push ups
7 Thrusters, 135/95lb

7 Toes-to-bar
7 Deadlifts, 245/185lb
7 Burpees over the bar
7 Kettlebell swings, 2/1.5pood
7 Chest to bar pull ups

 

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Box Brief

Congratulations, Sequoia on her 7th place finish at the Wodapalooza Miami Fitness Festival 2017!!

The Whole Life Challenge Kick Off event is this Saturday, January 21st at 9am-10:30am. There is still time to sign up for the Whole Life Challenge 

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! 

Friday 170113

WOD
Every minute on the minute for 15 min.
Min 1: 50′ OH Walking Lunge, 45/25 lb. plate.
Min 2: Max muscle ups
Min 3: 50 Double-unders

Note:  record total muscle ups to log.

       BOOTCAMP
       Every minute on the minute for 20 Minutes
       Min 1: 50′ OH walking lunge
       Min 2: Max Pull Ups
       Min 3: 50 Jump ropes
       Min 4: Rest

Note: Record total pull ups and plate weight

competitorfront Day 1 Wodapalooza  Watch Live on www.floelite.com
Good Luck Sequoia!

Friday, January 13th: 10:36 a.m. PST Lane 2 “Assault On Fran”
Friday, January 13th:  2:52 p.m. PST Lane 17 “Climb.Jump.Walk”

Follow the leaderboard Female Youth 16-18
http://www.getfittest.com/registrants/leaderboardnew/3

competitorhorizontal

 

Posted in WOD

Thursday 170112

WOD
“Chelsea”
Every minute on the minute for 30 minutes complete:
5 Pull-ups
10 Push-ups
15 Air Squats

Note:  If your are unable to hold one round per minute, workout turns into an AMRAP.

Boot Camp
Every minute on the minute for 20 minutes complete:
5 box jumps
10 Goblet Squats
5 Push-Ups

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Chula is a fan! Go Sequoia!! #VNeck on a dog, lol! 

Posted in WOD

Tuesday 170110

WOD
“Marston”
As many rounds as possible in 20 minutes of:
1 Deadlift, 405/285 lb.
10 Toes-to-Bar
15 Bar-facing burpees

Note:  Record rounds/reps to log.

Boot Camp
Complete with a partner:
10-9-8-7-6-5-4-3-2-1 reps of:
Barbell bicep curls, AHAP
Dumbbell triceps kick-backs
*One partner working at a time, I go you go! Complete all 10 bicep curls then move to DB tricep kick-backs.  Run 200 meters after each even numbered round.  20 minute time cap.
Rest 5 minutes then
“Durante” Core
5 rounds of:
10 hollow rocks
10 V-ups
10 tuck-ups
10 sec hollow hold
Rest 1 minute

William Blake Marston

CFYV Brief
Sequoia is headed to Miami Wodapalooza Fitness Festival this weekend! Let’s show her our support this week, rock your Team Sequoia Tshirt, and send her off CFYV style!  Sequoia is thankful for everyone who has supported and helped her achieve the amazing opportunity to compete against some of the fittest in the world!  She is excited to represent CrossFit Yucca Valley, the town of Yucca Valley, and the So Cal region!  Good luck and have a blast, Quoi Quoi!!

Posted in WOD

Monday 170109

WOD
As many rounds as possible in 15 minutes of:
30 wallball shots, 20/14 lb. ball to a 10 ft. target
20 power snatch, 75/55 lb.
5 ring muscle-ups

Note:  Record rounds/reps to log.

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Sequoia is headed to Miami Wodapalooza Fitness Festival this weekend! Let’s show her our support this week, rock your Team Sequoia Tshirt, and send her off CFYV style!  Sequoia is thankful for everyone who has supported and helped her achieve the amazing opportunity to compete against some of the fittest in the world!  She is excited to represent CrossFit Yucca Valley, the town of Yucca Valley, and the So Cal region!  Good luck and have a blast, Quoi Quoi!!

Sign up for livestream access and LEADERBOARD with the links below 

floelite_owjmdk

 Wodapalooza Livestream!               Heat Schedule TBA

 

Follow the action on the LEADERBOARD
Division: Female Youth 16-18

wodapalooza-logo-lg2x

Wodapalooza LEADERBOARD                            Division: Female Youth 16-18

 

 

Posted in WOD

Saturday 170107

WOD
For time complete:
35 calorie row
20 clean and jerks, 95/65 lb.
35 calorie row
20 clean and jerks, 135/95 lb.
35 calorie row
20 clean and jerks, 155/95 lb.
35 calorie row
Max clean and jerks, 185/135 lb.

Note:  Partner option with rep adjustment.  Record time to log.

Boot Camp
As many rounds as possible in 25 minutes of:
30 goblet squats, AHAP
30 push-ups
30 dumbbell thrusters, AHAP
30 jump ropes
30 dumbbell back-step lunges, AHAP
30 pull-ups / ring rows

Posted in WOD

Friday 170106

WOD
As many reps as possible in 5 minutes of:
Man makers* 40/30 lb. dumbbells
As many reps as possible in 4 minutes of:
Bar muscle-ups
As many reps as possible in 3 minutes of:
Overhead squats, 115/85 lb.
As many reps as possible in 2 minutes of:
Double-unders
As many reps as possible in 1 minutes of:
Burpees over the bar
*1 Man Maker = burpee with dumbbells followed by a hang squat clean and then a thruster

Note:  Record total reps to log.

Boot Camp
Max reps of:
Tabata dumbbell skull crushers, AHAP
1 minute rest

Tabata dumbbell bentover rows, AHAP
1 minute rest
Tabata battle ropes

1 minute rest
Tabata dumbbell hammer curls, AHAP

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CFYV Brief
** 2017 Nutrition Challenge **
We will start 2017 off strong with a Nutrition Challenge. The challenge will run for 8 weeks.  Some basic measurements will be recorded at the start.  
Enjoy yourself this holiday season and get ready to buckle down come January 21st!
Stay tuned for more details.

Posted in WOD