Saturday 180224

WOD
CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Note:  Record total loads to log.

Option

Workout 18.1
Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. rowBoot Camp
Complete for time
400 Meter Run
21 dumbbell front squats
21 Burpee Box Jumps
400 Meter Run
15 dumbbell front squats
15 Burpee Box Jumps
400 Meter Run
9 dumbbell front squats
9 Burpee Box Jumps
400 Meter Run

Image may contain: 2 people, people smiling, people standing

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Friday 180223

WOD
Workout 18.1
Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Note:  Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Post rounds/reps completed to log and/or submit your score as part of the 2018 Reebok CrossFit Games Open.

Boot Camp
Complete as many rounds as possible in 20 minutes of
8 knee raises
10 dumbbell hang clean and press
12 cal row

Laurel with the Drop!!!

CFYV Brief
You can still Register for the 2018 Open Here!  Join us tonight for Fiesta Friday 18.1 4pm-8pm at CFYV!  Instead of our usual 3:30pm and 5:30 class today, we’ll be throwing down on the Open workout starting at 4 pm.  This will be open gym format.  Show up throw your name down on a heat and do battle!  Come swing by to cheer on our athletes in the first week of the Open!
The 5, 9 and 10 am classes will also have judges available if your not able to make the evening festivities.  Wear your CFYV shirts, bring a chair, beverages, and a treat to share.  Judging will take place at the 9am, 10am, and Friday night heats.
Non-CFYV members are welcome to come to our box to complete the workout with a judge for a $10 fee.

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Thursday 180222

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

Shoulder press – 3×3 rep
80%x3 rep
85%x3 rep
90%x3 plus
*12 min

WOD
Every two minutes on the two minutes for 20 minutes complete:
Odd min.:  Goat movement 1
Even min.: Goat movement 2

Note:  “Goat” is slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

BootCamp
Complete:

400 meter run/row
40 dumbbell push-press, AHAP
400 meter run/row
40 kettlebell deadlift, AHAP
400 meter run/row
40 dumbbell front squats, AHAP
400 meter run/row



CFYV Brief
You can still Register for the 2018 Open Here!  Join us for Fiesta Friday 18.1 4pm-8pm at CFYV!  Wear your CFYV shirts, bring a chair, beverages, and a treat to share.  Judging will take place at the 9am, 10am, and Friday night heats.
Non-CFYV members are welcome to come to our box to complete the workout with a judge for a $10 fee.

Posted in WOD

Wednesday 180221

WOD
Complete for time:
30 cal row
30 box jumps, 24/20 inch box
30 kettlebell swings, 2/1.5 pood
60 wall-ball shots, 20/14 lb. ball
30 kettlebell swings, 2/1.5 pood
30 box jumps, 24/20 inch box
30 cal row

Note:  Record time to log.

CFYV Brief

The 2018 CrossFit Open starts this week. 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. 

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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

 

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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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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

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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

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