Monday 171211

Skill/Strength
2 Position Power Snatch
High hang + above knee
Complete without dropping the bar
*10 minutes work on form and consistency

WOD
Complete 5 rounds for time of:
Min. 1: 200 meter run
Min. 2: 50 yard sled push, 3×45 / 2×45
Min. 3: Rest

Boot Camp
Complete 5 rounds for time of:
Min. 1: 150 meter run
Min. 2: 50 yard sled push
Min. 3: Rest

Strength in Numbers – 3 Years!!!

CFYV Brief
Holiday Schedule
12/25 & 12/26 CLOSED
1/1 CLOSED
Kids CrossFit Classes have been rescheduled. Please refer to our online  Schedule. 

**Save the Date**
Saturday, January 6th – CFYV will send off Coach Kate and Janna
A bittersweet moment that we hope all members can attend!!!
More details to follow

Posted in WOD

Saturday 171209

Strength
Deadlift
12 minute EMOM
0:00-3:00: 4 reps @75%1RM
3:00-6:00: 3 reps @80%1RM
6:00-9:00: 2 reps @85%1RM
9:00-12:00: 1 rep @90%1RM

WOD
Complete as many rounds as possible in 16 minutes of:
16 burpees over bar
12 hang power snatch, 95/65 lb.
8 bar muscle-ups (2:1 pull-ups)

Note:  Record time to log.

Boot Camp
Buy In 400 M Run/Row
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Kettlebell Swings
Sit Ups
Buy Out 400 M Run/Row

CFYV Brief
Join us this Sunday, December 10th at 1pm for a dynamic 1 hour class Yoga Stretch and Mobility Workshop with the amazing Heather Meyers! Friends and family are welcome to attend. This is a free event open to the public!

Holiday Schedule
12/25 & 12/26 CLOSED
1/1 CLOSED
Kids CrossFit Classes have been rescheduled. Please refer to our online  Schedule. 

**Save the Date**
Saturday, January 6th – CFYV will send off Coach Kate and Janna
A bittersweet moment that we hope all members can attend!!!
More details to follow

Friday 171208

WOD
Complete 5 rounds for time of:
300 meter run
30 dumbbell hang power clean and push-press, 35/25 lb. dumbbells

Note:  Record time to log.

BootCamp
Buy In 400 M Run/Row
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Kettlebell Swings
Sit Ups
Buy Out 400 M Run/Row

Congratulations, Janet! 2 years of consistency has paid off. We are proud of you. #gunz

CFYV Brief
**Save the Date**
Saturday, January 6th – CFYV will send off Coach Kate and Janna
A bittersweet moment that we hope all members can attend!!!
More details to follow

Posted in WOD

Thursday 171207

Skill/Strength
3 Position Power Snatch
High hang + above knee + floor
Complete without dropping the bar
*10 minutes work on form and consistency

WOD
Complete as many rounds as possible in 15 minutes of:
20 sit-ups
20 yard weighted overhead walking lunge steps, 45/25 lb. plate
50 double-unders

Note:  Record rounds/reps to log.

Boot Camp
Partners complete as many rounds in 15 minutes
10 kettlebell sumo deadlift high-pull
10 kettlebell back-step lunges
100 meter run or row
*You Go I Go

Posted in WOD

Wednesday 171206

WOD
Complete 3 rounds for time of:
30 wall-ball shots, 20/14 lb. ball
15 burpee box jump overs, 24/20 inch box

Note:  Record time to log.

Accessory Work
5 rounds not for time
Dumbbell Death March, 24 steps
Handstand Hold, 1 minute

Kyria making it 4 Years with CFYV!!!
Awesome job Kyria! 

Posted in WOD

Tuesday 171205

Strength
Clean and Jerk
15 minutes to work up to a heavy single for the day

WOD
Teams of 2 complete 2800 meter run for time
*Perform in 200 meter increments

Note:  Record load and time to log.

Boot Camp
Partners complete as many rounds as possible in 20 minutes of
10 kettlebell swings
50 jump rope
10 burpees
*Teammate complete full round then switch

Image may contain: 2 people

Posted in WOD

Monday 171204

WOD
Complete for time:
1000 meter row
50 chest-to-bar pull-ups
30 front squats, 135/95 lb.
50 chest-to-bar pull-ups
1000 meter row

Note:  Record time to log.

Boot Camp
As many rounds as possible in 15 minutes of
10 pull-up / ring-row
10 wall-ball shots
200 meter run

Posted in WOD

Saturday 171202

WOD
For time 5 rounds of:
200 meter run
15 yard Handstand walk
15 toes to bar
15 box jumps, 24/20 inch box
*sub 3 wall walks for 15 yd HS walk

Boot Camp
As many rounds as possible in 15 minutes
200 meter run
20 dumbbell push press
15 sit-ups
10 pull-up / ring row

 

Friday 171201

WOD
Partners complete five rounds each for time of:
20/15 cal row
30 yard sled push, 3×45 / 3×25
20 thrusters, 45/35 lb.
*You Go I Go

Note:  Record total time to log.

Boot Camp
Partners complete as many rounds as possible in 20 minutes
200 meter row
30 yard sled push, AHAP
20 dumbbell thrusters
*You Go I Go

Posted in WOD

Tuesday 171128

WOD
Complete three rounds for max reps
As many reps as possible in 7 minutes of:
1000 meter row
Max wall-ball shots, 20/14 lb. ball
*Rest 3 minutes B/T rounds

Note:  Record total reps to log.

Boot Camp
AMRAP 15:
100 Meter Run, 2 Kettlebell Swings
100 Meter Run, 4 Kettlebell Swings
100 Meter Run, 6 Kettlebell Swings
100 Meter Run, 8 Kettlebell Swings
100 Meter Run, 10 Kettlebell Swings
*Continue to add (2) reps per round

Posted in WOD

Monday 171127

Skill/Strength
Snatch
10 minutes to work up to a heavy 1 RM squat snatch for the day

WOD
Complete for time:
20 power snatch, 135/95 lb.
20 burpees to bar
100 foot weighted overhead walking lunge, 45/25 lb.plate
20 burpees to bar
20 power snatch, 135/95 lb.

Note: Record time to log.

Boot Camp
For time
100 meter run
40 dumbbell snatch alternating
100 meter run

20 burpees
100 meter run

100 back step lunges
100 meter run

20 burpees
100 meter run

40 dumbbell snatch alternating
100 meter run

 

 

 

Posted in WOD

Saturday 171125

WOD
Complete for time:
100 push-ups
200 sit-ups
300 squats
*Run 400 meters after every 100 reps

Note:  Record time to log.

Boot Camp
Partners complete:
100 push-ups
200 sit-ups
300 squats
*Run 400 meters after every 100 reps.  Partners split reps however desired and run together

Posted in WOD