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

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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.

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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! 

Friday 161125

WOD
Teams of 3:
AMRAP 10 min:
Back Squat:
50 Reps at 135/95 lb
50 Reps 185/135 lb
AMRAP at 225/155 lb
Rest 3:00
AMRAP 10 min:
Push Press:
50 Reps at 135/95 lb
50 Reps at 155/105 lb
AMRAP at 185/135 lb
Rest 3:00
AMRAP 10 min:
Hang Power Clean:
50 Reps at 135/95 lb
50 Reps at 155/105 lb
AMRAP at 185/135 lb

Note:  Score is total reps for each round.  Record teams names and reps!

Wednesday 161109

WOD

Front squat, 8 sets X 4 reps @ 80% of 90% 1RM
*Perform 1 set every 1:30 until all sets are completed.  If you have done this before then add 10 lbs. to your working weight.

Bench press, 8 sets X 4 reps @ 80% of 90% 1RM
*Perform 1 set every 1:30 until all sets are completed. If you have done this before then add 5 lbs. to your working weight.

Rest 4 minutes then:

Run the block
or
Row 1600 meters

Awesome job Tom on accomplishing your 1 year at CFYV!!! Now the Fun really starts!

Awesome job Tom on accomplishing your 1 year at CFYV!!! Now the Fun really starts!

Monday 161031

Strength
Front squat, 7 sets x 5 reps @ 75% of 90% 1RM
*Perform 1 set every 1:30 until all sets are completed, If you have done this before then add 10lbs to your working weight *

WOD
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75/55-lb.
From 5:00-10:00 use 95/75-lb.
From 10:00-15:00 use 115/95-lb.
Continue adding 20-lb. every 5 minutes for as long as you are able.

Note:  Record reps to log.  Compare reps to 151030.
Wes Piatt, 35 minutes + 4 reps, Pat Barber, 25 minutes – [video]

CFYV Brief
Happy Halloween – Temporary Halloween schedule change today only – 4 pm last class!
Thursday is bring a friend day!

Monday 161024

Strength
Front Squat, 6 sets x 6 reps @ 70% of 90% 1RM
*Perform 1 set every 2:00 until all sets are completed, If you have done this before then add 10lbs to your working weight *

WOD
3 Rounds for time of:
500 Meter Row/Run
12 Burpees plate jumps
21 Box Jumps, 24/20 inch

Note:  Record time to log.

CFYV Brief
CFYV members, friends, and families,….Join us for an epic costume party for adults and kids this Saturday! We’ll have food, games, music, dancing, and costume contest. The categories are scariest, funniest, best couple, best family, most original… Bring your dancing shoes and get your groove on.