Tuesday 170221

WOD
3 rounds for time of:
24 calorie row
21 hang power cleans, 115/85 lb.
18 front rack back-step lunges, 115/85 lb.
15 bar-facing burpees

Note:  Record time to log.

Boot Camp
Complete as many rounds as possible in 5 minutes of:
100 meter run or row
15 Dumbbell front squats, AHAP
Rest 5 minutes
Complete as many rounds as possible in 5 minutes of:
100 meter run or row
15 Dumbbell push press, AHAP
Rest 5 minutes
Complete as many rounds as possible in 5 minutes of:
100 meter run or row
15 Dumbbell hang squat thrusters, AHAP

Young Gunz take 2ND Place at the 2017 Klash!!!

Young Gunz take 2ND Place at the 2017 Klash!!!

CFYV Brief

2017 CrossFit Games Open
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!

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Monday 170220

WOD
Complete as many reps as possible in 4 minutes of:
30 Double-unders
15 Power Snatch, 75/55 lb.
Rest 4:00

Complete as many reps as possible in 4 minutes of:
30 Double-unders
12 Power Snatch, 95/65 lb.
Rest 4:00

Complete as many reps as possible in 4 minutes of:
30 Double-unders
9 Power Snatch, 115/80 lb.

Note:  Record total reps for each round.

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CFYV Brief

Holiday Hours Today – check the schedule for temporary change

2017 CrossFit Games Open
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!

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Saturday 170218

Partner WOD
As many rounds as possible in 15 minutes of:
12 calorie row
9 box jump overs, 24/20 inch box
6 dumbbell hang squat cleans, 50/35 lb.

Note:  Athlete completes full round then switch with partner.  Record time to log.

Boot Camp
With a partner complete as many rounds as possible in 15 minutes of:
12 calorie row
9 box jumps
6 dumbbell hang squat cleans, AHAP
*Athlete completes full round then switch

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Burpee Pain!!!

CFYV Brief
2017 CrossFit Games Open
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!

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Friday 170217

WOD
Complete for time 27-21-15-9 reps of:
Toes-to-bar
Overhead squat, 135/95 lb.
Bar-facing burpees

Note:  Record time to log.

Boot Camp
Tabata kettlebell sumo deadlift high-pulls
Rest 1  minute
Tabata wall-ball shots
Rest 1 minute
Tabata kettlebell swings
Rest 1 minute
Tabata bicycle crunches 

Image may contain: 3 people

Posted in WOD

Thursday 170216

Today is bring a friend day!!!

WOD
“Helen”
3 rounds for time of:

400 meter run
21 kettlebell swings, 1.5/1pood
12 pull-ups

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

Image may contain: 4 people, people smiling, people standing

CFYV Brief
2017 CrossFit Games Open
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!

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Wednesday 170215

WOD
As many reps as possible in 20 minutes of:
2000 meter row or run
400 double-unders
Max reps bar muscle-ups

Note:  Record total bar muscle-ups to log.

temp

CFYV Brief

2017 CrossFit Games Open
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

Tuesday 170214

Strength
Power clean + front squat + push jerk unbroken complex
12 minutes to establish max for the day

WOD
As many rounds as possible in 3 minutes of:
3 Power Cleans, 135/95 lb.
3 Front Squats, 135/95 lb.
3 Push Jerks, 135/95 lb.
Rest 3:00

As many rounds as possible in 3 minutes of:
3 Power Cleans, 155/105 lb.
3 Front Squats, 155/105 lb.
3 Push Jerks, 155/105 lb.
Rest 3:00

As many rounds as possible in 3 minutes of:
3 Power Cleans, 185/135 lb.
3 Front Squats, 185/135 lb.
3 Push Jerks, 185/135 lb.

Note:  Record total reps to log.  Compare to 161206

Boot Camp
As many rounds as possible in 20 minutes of:
200 meter row or run
10 plank jacks
20 sit-ups
30 Russian kettlebell twist, AHAP
40 back-step lunges
50 jump ropes

Image may contain: 4 people

CFY Brief
CrossFit Open
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

Saturday 170211

WOD
For time complete in teams of 4:
100 calorie row
100 box jump overs, 24/20 inch
100 dead lifts, 225/155 lb.
100 wall-ball shots, 20/14 lb. ball
100 double-unders
100 wall-ball shots, 20/14 lb. ball
100 deadlifts, 225/155 lb.
100 box jump overs, 24/20 inch
100 calorie row
*One athlete working at a time

Rest 5 minutes then

As many rounds as possible in 8 minutes of:
10 push-press, Adv. 135/95, Int. 95/65
8 bar-facing burpees
8 pull-ups
4 front squats, Adv. 135/95, Int. 95/65
*Two partners start start working on the 10 reps of Push Press. Once completed the other pairing step up to the Push Press, the partners that were on Push Press are now on the Pull-Ups and follow the leader throughout the finish of the Front Squats.
Once both pairings finish the reps they restart and go through again.  Same rules as above apply, “following the leaders”

Boot Camp
50 Calorie row
5 Rounds of “Cindy”
40 Calorie row
4 Rounds of “Cindy”
30 Calorie row
3 Rounds of “Cindy”
20 Calorie row
2 Rounds of “Cindy”
10 Calorie row
1 Round of “Cindy”

1 Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats
*25 minute time cap

Posted in WOD

Friday 170210

WOD
As many rounds as possible in 14 minutes of:
75 wall-ball shots, 20/14 lb. ball
60 calorie row
45 1-Arm dumbbell snatch, 50/35 lb. dumbbell
30 chest-to-bar pull-ups

Note:  Record time to log.

Boot Camp
5 rounds of:
1 minute calorie row
1 minute dumbbell thrusters
1 minute burpees
1 minute rest

IMG_6589

Vicki at age 73 years young performs “The Health Lift”

CrossFit Open
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!

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Thursday 170209

WOD
For time complete:
30 goblet squats, AHAP
30 sit-ups
800 meter run
24 goblet squats
24 sit-ups
600 meter run
18 goblet squats
18 sit-ups
400 meter run
12 goblet squats
12 sit-ups
200 meter run

Note:  Record time to log.

Boot Camp
30 goblet squats, AHAP
30 sit-ups
200 meter run
24 goblet squats
24 sit-ups
200 meter run
18 goblet squats
18 sit-ups
200 meter run
12 goblet squats
12 sit-ups
200 meter run

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CFYV Brief
Whole Life Challenge
Don’t forget to log and enter your data.

CrossFit Open
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 170208

WOD
Complete for time:
50 clean and jerks, 135/95 lb.
Every minute on the minute perform 6 toes-to-bar

Note:  The workout starts with toes-to-bar.  Toes-to-bar should be unbroken every minute.  Reduce reps to a manageable number so that each minute unbroken T2B happens.  Record time to log.

temp2

CFYV Brief
Whole Life Challenge
Don’t forget to log and enter your data.

CrossFit Open
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

Tuesday 170207

Skill/Strength
Deadlift, build to a 5 rep max for the day

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

*“Diane” is a classical CrossFit.com benchmark. Created by the founder of CrossFit, Greg Glassman, “Diane” was first introduced in 2003. Check out the original post HERE.

Note:  Record time to log.

Boot Camp
5 rounds of:
5 Man Makers, AHAP
50 jump ropes
25 kettlebell swings, AHAp
50 jump ropes
25 sit-ups
50 jump ropes

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CFYV Brief
Whole Life Challenge
Don’t forget to log and enter your data.
You may participate from anywhere in the world and it’s not too late to sign-up. Sign up under team CrossFit Yucca Valley

CrossFit Open
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 170206

WOD
Complete for time:
50 calorie row
35 thrusters, 35/25 lb. dumbbells
20 bar muscle-ups

Note:  Record time to log.

Image may contain: one or more people and people standing

CFYV Brief
Whole Life Challenge
Don’t forget to log and enter your data.
You may participate from anywhere in the world and it’s not too late to sign-up. Sign up under team CrossFit Yucca Valley

CrossFit Open
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