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

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

 

Saturday 171104

WOD
Complete for time:
30 Box Jump Overs, 30/24 inch box
30 Squat Cleans, 95/65 lb.
30 sit-ups
30 Power Snatch, 95/65 lb.
30 Burpee Over Bar
30 Yard OVH Walking Plate Lunge, 45/25 lb. plate

Note:  Record time to log.

Boot Camp
As many rounds as possible in 18 minutes
15 box jumps
15 dumbbell front squats
15 candle stick levers
15 dumbbell snatch
15 farmers carry walking lunges

Image may contain: one or more people and people standing

Monday 171002

Strength
Deadlift, 8 sets x 3 reps @ 80% of 1RM
Complete a set every 1:15

Partner WOD
Teams of two complete 10 rounds for time of:
250 meter row
10 burpees to bar
*Rower always occupied, each partner does 10 rounds

Note:  Record time to log.

Boot Camp
With a partner complete as many rounds in 20 minutes of:
10 kettlebell sumo deadlift high-pull
10 burpees
*Partner A rows 300 meters while partner B completes as many rounds as possible of couplet.  Partners switch every 300 meters.

Image may contain: 4 people, people smiling, bicycle, child and outdoor

Monday 170821

WOD
Eva
Complete 5 rounds for time of:
Run 800 meters
30 kettlebell swings, 2/1.5 pood
30 pull-ups
Note: Partner option. Partners run together and split reps however desired. 
Record time to log.

Boot Camp
As many rounds as possible in 5 minutes of:
100 meter sprint
10 box jumps
Rest 2 minutes
As many rounds as possible in 5 minutes of:
10 sit-ups
20 russian kettlebell swings
Rest 2 minutes
As many rounds as possible in 5 minutes of:
100 meter sprint
15 squats

DSC_1316CFYV has added Monday 6pm bootcamp starting tonight!!  Come in and have fun while you: reduce stress, burn fat, tone muscle, and feel accomplished!
#EclipsePower #Renewal #CrossFitYuccaValley

Friday 170728

Partner WOD
Teams of two complete for time:
50-40-30-20-10 reps of:
Bench Press, 185/115 lb.
Front Squat, 185/115 lb.

Note:  Partners use same bar for bench press and front squat.  Record time to log.

Boot Camp
10-9-8-7-6-5-4-3-2-1 for time of:
Pull Ups/Ring Rows
Wall Balls
Weighted overhead walking lunges (each Leg)
200m run or row after each odd round

 

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Thursday 170622

WOD
Complete for time:
250 meter run or row
30 overhead squats, 95/65 lb.
250 meter run or row
30 power snatch, 95/65 lb.
250 meter run or row
30 overhead squats, 95/65 lb.
250 meter run or row

Note:  Record time to log.

Boot Camp
3 rounds
800 meter run or row
50 sit-ups
30 kettlebell swings, AHAP

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Tuesday 170530

WOD
CrossFit Total
Back squat, 1 rep max
Strict press, 1 rep max
Deadlift, 1 rep max

Note:  Record total to log.

Boot Camp
With a partner complete AMRAP in 20 minutes of:
1000 meter run or row
100 DB weighted lunges
100 abmat sit ups
100 DB front squats

Image may contain: 30 people, people smiling

Friday 170324

WOD
CrossFit Open Workout 17.5
10 rounds for time of:

9 thrusters, 95/65 lb.
35 double-unders

Note:  Record rounds/reps completed to log and/or submit your score as part of the 2017 Reebok CrossFit Games Open.

Boot Camp
As many rounds as possible in 20 minutes with a partner of:
10 Med-ball cleans
20 Dumbbell hammer curls
10 Dumbbell weighted back-step lunges
*Partner A performs non stop battle ropes while partner B completes one round.  Partners switch after each round.

Image may contain: 2 people, people sitting

CFYV Brief

***17.5 Friday Night Lights Party ***
Today, March 24 at 4:00 pm

Come out today to throw down for the final Open workout of the season! Stick around after for food, dranks and an End-of-Open blowout part!!!

Thursday 170126

WOD
Back squat, establish a 3 rep max
Bench press, establish a 3 rep max
Weighted pull-up, establish a 1 rep max

Note:  Record loads to log.

Boot Camp
Alternating Tabata dumbbell thrusters and jump rope
Rest 1 minute
Alternating Tabata kettlebell swings and box jumps 
Rest 1 minute
Alternating Tabata bulgarian split squat and bicycle crunches
Rest 1 minute
Alternating Tabata burpees and dumbbell push-press

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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! 

Monday 170115

WOD
“The Seven”
Complete 7 rounds for time:
7 Handstand push ups
7 Thrusters, 135/95lb

7 Toes-to-bar
7 Deadlifts, 245/185lb
7 Burpees over the bar
7 Kettlebell swings, 2/1.5pood
7 Chest to bar pull ups

 

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Box Brief

Congratulations, Sequoia on her 7th place finish at the Wodapalooza Miami Fitness Festival 2017!!

The Whole Life Challenge Kick Off event is this Saturday, January 21st at 9am-10:30am. There is still time to sign up for the Whole Life Challenge 

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!