Tuesday 180220

Strength
Bench press – 3×3 rep
80%x3 rep
85%x3 rep
90%x3 plus
*12 min.

Back squat – 3×3 rep
80%x3 rep
85%x3 rep
90%x3 plus
*12 min

WOD
As many reps as possible in 8 minutes of:
3-6-9-12…ect
Overhead squat, 115/80 lb.
Bar facing burpees

Note:  Record reps to log.

Boot Camp
Complete as many rounds as possible in 20 minutes:
100 dumbbell bicep curls, AHAP
100 dumbbell back-step lunges, AHAP
100 box dips
100 Alt. V-ups
*One partner runs or rows 200 meters, then partners switch.  Continue until all reps are completed.

Posted in WOD

Monday 180219

WOD
The Conga Line!
Teams of 3 complete as many rounds as possible in 20 minutes of:
10 cal row
8 dumbbell snatch, 50/35 lb. dumbbell
6 handstand push-ups
4 bar muscle-ups

Note:  Record time to log.

 

CFYV Brief

The 2018 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 22nd, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays. 

Schedule Change
Monday Feb. 19 – 9 and 10 am class only

Posted in WOD

Saturday 180217

Partner WOD
Complete as many rounds as possible in 20 minutes of:
30 ft weighted lunge walk, 45/25 lb. plate
8 burpees
30 ft weighted lunge walk, 45/25 lb. plate
8 chest-to-bar pull-ups
*I Go You Go

Boot Camp
Complete 7 rounds
10 wall ball shots
10 dumbbell bench press
100 m farmer carry
1:00 rest

Posted in WOD

Friday 180216

WOD
Complete 3 rounds for time of:
400 meter run
10 power cleans, 225/155 lb.

Note:  Record time to log.

Boot Camp
As many rounds in 18 minutes of
25 kettlebell swings
25 sit-ups
20 kettlebell swings
20 pull-ups/ring row
15 kettlebell swings
15 burpees
10 kettlebell swings
10 Russian twist
5 kettlebell swings
5 heavy ball over shoulder

CFYV Brief

The 2018 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 22nd, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays. 

Schedule Change
Monday Feb. 19 – 9 and 10 am class only

Posted in WOD

Thursday 180215

WOD
Complete 2 rounds for time of:
60 back squats, 45/35 lb. bar
40 sit-ups
20 handstand push-ups

Note:  Record time to log.

Accessory Work
5 rounds
30 sec hang from pull-up bar (active shoulders) arms extended
1 min rest

Boot Camp
Complete as many rounds in 20 minutes
15 squats

15 push-ups
100 meter run
15 box dips
15 box jumps
100 meter run
15 plank jacks
15 back step lunges
100 meter run
15 shoulder press
15 sit-ups
1:00 plank

Image may contain: one or more people

CFYV Brief

The 2018 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 22nd, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays. 

Posted in WOD

Tuesday 180213

WOD
Complete 5 rounds for time of:
20 hang power snatch, 75/55 lb.
10 burpee box jumps overs, 24/20 inch box

Note:  Record time to log.

Accessory Work
5 rounds
30 sec hang from pull-up bar (active shoulders) arms extended
1 min rest

Boot Camp
Complete 3 rounds of
5 min AMRAP
25 weighted box step-ups w/ dumbbells
50 sit-ups
Max jump ropes
Rest 2 minutes

 

Posted in WOD

Monday 180212

Strength
Bench press – 3×5 rep
75%x5 rep
80%x5 rep
85%x5 plus
*12 min.

Back squat – 3×5 rep
75%x5 rep
80%x5 rep
85%x5 plus
*12 min

WOD
Complete as many rounds as possible in 8 minutes of:
8 dumbbell thrusters, 50/35 lb. dumbbells
16 toes-to-bar

Note:  Record time to log.

Boot Camp
Complete as many rounds as possible in 18 minutes
21 Calorie Row
18 Jumping Lunges
15 Sit-ups
12 Hand-Release Push-ups

Image may contain: 2 people, people standing and shoes

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Posted in WOD

Saturday 180210

WOD
Complete 5 rounds for time of:
30 yard 1-Arm overhead dumbbell lunge, 50/35 lb. dumbbell
25 double-unders
20 sit-ups
15 pushups
10 chest to bar pull-ups
5 sandbag clean-over-shoulder, 100/70 lb. sandbag

Note:  Record time to log.

Boot Camp
Complete as many rounds as possible in 20 minutes of:
20 yard farmers carry lunge walk
20 jump rope
20 sit-ups
20 push-ups
20 dumbbell hang cleans

Image may contain: 7 people, people smiling, people standing and people playing sports

Posted in WOD

Friday 180209

WOD
Complete for time:
1000 meter row
50 thrusters, 95/65 lb.
30 bar muscle-ups

Note:  Record time to log.

Boot Camp
5 rounds of 40 sec on / 20 sec off at each station
Ring row / pull-ups

Kettlebell swings
Battle Ropes
Sit ups
Rest 1 minute

Posted in WOD

Thursday 180208

Strength
Deadlift – 5-3-1 rep
75%x5 rep
85%x3 rep
95%x1 plus
*12 min.

Shoulder press – 5-3-1 rep
75%x5 rep
85%x3 rep
95%x1 plus
*12 min

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

Note:  Record rounds/reps to log.

Boot Camp
Partners complete as many rounds as possible in 25 minutes
100 meter run
10 kettlebell sumo deadlift high-pulls
10 dumbbell push-press
10 Alternating V-ups
*You Go I Go.

Posted in WOD

Wednesday 180207

WOD
Complete 10 rounds for time of:
3 power snatch, 135/95 lb.
5 strict handstand push-ups
7 box jumps, 24/20 inch box

Note:  Record time to log.

1 Day Left to purchase your Open Tshirt/tank! Don’t miss out.
Order closes on February 7th. Click on Pic for link.

 

 

 

 

 

 

 

 

 

 

CFYV Brief
2018 CrossFit Games Open
Registration is now open for the 2018 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

Tuesday 180206

Strength
Bench press – 5-3-1 rep
75%x5 rep
85%x3 rep
95%x1 plus
*12 min.

Back squat – 5-3-1 rep
75%x5 rep
85%x3 rep
95%x1 plus
*12 min

WOD
Complete 3 rounds for time of:
40 wall-ball shots, 20/14 lb. ball
40 GHD sit-ups
*15 minute time cap

Note:  Record time to log.

Boot Camp
10-9-8-7-6-5-4-3-2-1 reps of:
Bicep curls
Skull crushers
Lateral squat jumps
*Run 200 meter run after every odd round

2 Days Left to purchase your Open Tshirt/tank! Don’t miss out. Order closes on February 7th. Click on Pic for link.

 

 

 

 

 

 

 

 

 

CFYV Brief
2018 CrossFit Games Open
Registration is now open for the 2018 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 180205

WOD
Partners complete as many rounds as possible in 20 minutes of:
15 calorie row
10 bar facing burpees
5 hang squat cleans, 155/105 lb.

Note:  You Go I Go!  Record rounds/reps to log.

Boot Camp
Partners complete as many rounds as possible in 20 minutes
10 cal row

10 burpees
10 med-ball cleans
*You Go I Go

Posted in WOD