Thursday 170817

WOD
In 15 minutes complete:
150 wall-ball shots, 20/14 lb. ball
1 Rep Max Power Clean*
* After completion of 150 wall-ball shots use the remaining time in the 15 minutes to work up to a 1 Rep Max power clean*

Note:  Record time and heaviest power clean to log.

Accessory Work
5 rounds not for time
10 evil wheels
10 hip extensions 

Boot Camp
Partners complete as many rounds as possible in 20 minutes of:
10 Dumbbell thrusters
15 Kettlebell sumo deadlift high-pulls
Partner A completes AMRAP while partner B rows 300 meters.  Partners switch after each 300 meter row

temp

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Wednesday 170816

Strength
Deadlift
7 sets x 2 reps, 1 set x 3 rep @ 80% of 1RM
Complete a set every 1:15

WOD
Complete for time:
400 meter run
– Then –
5 rounds of:
10 overhead squats, 135/95 lb.
50 double-unders
– Then –
400 meter run
*20 minute time cap

Note:  Record time to log.

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Tuesday 170815

WOD
Complete as many rounds as possible in 15 minutes of:
16 front rack back-step lunges, 75/55 lb.*
32 toes-to-bar
*Add 20 lbs. to the bar every round until 15 minute is up

Note:  Record rounds/reps to log.

Accessory Work
5 Rounds not for time
10 Good mornings
15 Weighted sit–ups, hold weight behind head

Boot Camp
As many rounds as possible in 15 minutes of:
10 Dumbbell back-step lunges
20 Russian twist
200 meter run

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Saturday 170812

WOD
12-9-6 reps of:
Power cleans, 95/65 lb.
Pull-ups
-Rest 2 minutes-
9-6-3 reps of:
Power cleans, 135/95 lb.
Chest to bar pull-ups
-Rest 2 minutes-
6-4-2 reps of:
Power cleans, 185/135 lb.
Bar muscle-ups

Note:  Record total time (Including rest) to log.

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Friday 170811

Partner WOD
Partners complete for time:
12-9-6-3 reps of:
Rope climb
24-18-12-6 reps of:
Bench press, 225/155 lb.

Note:  Partners split reps however desired.  Record time to log.

Boot Camp
As many rounds as possible in 20 minutes
2 rope climb / rope row
20 dumbbell bench press
200 meter row

Image may contain: 3 people, people smiling

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Thursday 170810

Strength
Front squat, 3-2-1-1-1
15 minute

WOD
Complete for time:
100 double-unders
400 meter run
50 dumbbell snatch, 50/35 lb. dumbbell
400 meter run
100 double-unders

Note:  Record time to log.

Boot Camp
Complete 2 rounds
200 meter run
50 dumbbell snatch
200 meter run
50 kettlebell sumo deadlift high-pulls
200 meter run
50 sit-ups

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Tuesday 170808

Strength
Deadlift
8 sets x 2 reps @ 80% of 1RM
Complete a set every 1:15

WOD
Complete as many rounds/reps as possible in 8 minutes of:
2-4-6-8-10-12. . . .
Power clean, 155/105 lb.
Box jumps, 30/24 inch box

Note:  Record rounds/reps to log.

Boot Camp
Complete 10 rounds of:
10 Kettlebell deadlift

10 Burpees
200 Run

Image may contain: one or more people, people sitting, sky, outdoor and nature

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Monday 170807

WOD
Complete 4 rounds for time of:
400 meter run
25 Wall-ball shots, 20/14 lb. ball
25 Pull-ups

Note:  Record time to log.

Accessory Work
5 Rounds not for time
10 Good mornings
15 Weighted sit–ups, hold weight behind head

Image may contain: 2 people, people smiling, shorts

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Saturday 170805

WOD
Complete for time:
21 Deadlifts, 135/95 lb.
10 Burpees
18 Deadlifts, 155/115 lb.
10 Burpees
15 Deadlifts, 185/135 lb.
10 Burpees
12 Deadlifts, 225/165 lb.
10 Burpees
9 Deadlifts, 255/185 lb.
10 Burpees
6 Deadlifts, 295/205 lb.
10 Burpees
3 Deadlifts, 315/225 lb.
10 Burpees
20 burpees must be completed, instead of 10, following a round that is not unbroken *

Note:  Record time to log.

july_PR

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Friday 170804

WOD
Complete for time:
1000 meter run
50 Strict handstand push-ups
30 Power Snatch, 135/95 lb.

Note:  Record time to log.

Boot Camp
With a partner complete AMRAP in 20 minutes of:
20 pull-ups/ring rows
20 dumbbell snatch
*Partner A rows for calories while partner B completes
full round.  Switch after each completed round

Image may contain: one or more people, people standing and outdoor

Jennifer Representing TEAM SEQUOIA in the heart of Wisconsin!!! Thank you for supporting Quoia!

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Thursday 170803

WOD
Complete for time:
100 Kettlebell swings, 1.5/1 pood
80 Wall-ball shots, 20/14 lb. ball
60 weighted lunge steps, 1.5/1 pood
40 Pull-ups
20 Burpee Box Jump Overs, 24/20 inch. box

Note:  Record time to log.

Boot Camp
100 Kettlebell swings
80 kettlebell thruster, one kettlebell
60 weighted back step lunges
40 Push-ups
20 Burpee Box Jumps

Image may contain: one or more people, people standing, mountain, sky, cloud, outdoor and nature

Dolores jumping and repping TEAM SEQUOIA!! Thank you for your support💕

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Wednesday 170802

Strength
Deadlift, Heavy Single!
*10 min. no reverse grip – double overhand grip

WOD
Complete 4 rounds for time of:
AMRAP 3 minutes of:
25/20 calorie row
Max reps power clean, 135/95 lb.
*Rest 3 minutes between rounds

Note:  Record rounds/reps to log.

Image may contain: one or more people, people standing, ocean and outdoor

CFYV Brief
CrossFit Yucca Valley coming soon to Madison Wisconsin for the 2017 Reebok CrossFit Games!!!
Class schedule is slightly modified for the next two weeks.  Click here to review

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