Friday 171006

WOD
Complete for time:
200 meter farmer walk, 1.5/1 pood
15 rope climbs, 15 foot ascent
200 meter farmer walk, 1.5/1 pood
10 rope climbs, 15 foot ascent
200 meter farmer walk, 1.5/1 pood
5 rope climbs, 15 foot ascent
200 meter farmer walk, 1.5/1 pood

Note:  Partner option.  Grab a buddy, split and partition the reps however desired and have fun!  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, people standing

Posted in WOD

Thursday 171005

WOD
Complete 5 rounds for time of:
30 push-ups
30 sit-ups
30 yard walking lunge steps

Rest 3 minutes then:

1 mile run, max effort

Note:  Record total time including rest to log.

Boot Camp
As many rounds as possible in 20 minutes
10 push-ups
10 sit-ups
10 wall-ball shots
100 meter run

Image may contain: 5 people, shorts

Posted in WOD

Tuesday 171003

WOD
As many rounds as possible in
10 minutes
200 meter run
8 pull-ups
6 thrusters, 135/95 lb.
31 double-unders

Note:  Janna’s belated birthday workout!!!  Record rounds/reps to log.

BootCamp
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 twist
Rest 2 minutes
As many rounds as possible in 5 minutes of:
100 meter sprint
15 squats

temp

Posted in WOD

Saturday 170930

WOD
Complete 3 rounds for time of:
30 hang power cleans, 95/65 lb.
30 front squats. 95/65 lb.
30 push press, 95/65 lb.
*Every time you drop the bar. Perform 7 bar facing burpees

Note:  Partner option!!!  Record time to log.

Boot Camp
As many rounds in 15 minutes of
15 dumbbell clean and press
15 dumbbell front squat
Run 150 meters

Image may contain: 5 people, people smiling, people standing

Posted in WOD

Friday 170929

WOD
Complete for time as a class:
Run the Block
100 push-ups
120 sit-ups
Run the Block

Note:  Workout is done as a class, run together, everyone completes push-ups then move on to sit-ups.  Everyone finishes sit-ups, then class runs the block as a group.  Record time to log.

Boot Camp
Buy in:  500 row
10-9-8-7-6-5-4-3-2-1 reps:
Wall-ball shots
pull-up / ring row
Buy out:  500 meter row

Image may contain: 1 person, standing and sunglasses

CFYV Brief
Join us today at 10 am for coach Matt’s farewell WOD 
Matt is starting a new life journey, San Bernardino County Sheriff Academy.  Join the party at 10 am and help us send, soon to be Sheriff Brown,  off to academy!!!
Coffee and Donuts to follow workout!

Posted in WOD

Thursday 170928

Strength
Deadlift, 1 set x 2 reps, 7 sets x 3 reps @ 80% of 1RM
Complete a set every 1:15

WOD
Every minute on the minute 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.

Boot Camp
Complete seven rounds
15 kettlebell swings
15 hammer curls
15 box jumps
*Run 200 meters after odd rounds

Image may contain: 1 person, shoes and shorts

CFYV Brief
**SAVE THE DATE**
Friday, September 29th, 10 am – Coach Matt’s Farewell WOD 
Matt is starting a new life journey, San Bernardino County Sheriff Academy.  Join the party at 10 am and help us send, soon to be Sheriff Brown,  off to academy!!!
Coffee and Donuts to follow workout!

Posted in WOD

Wednesday 170927

IMG_0020

 

 

 

 

 

WOD
As many rounds as possible in 20 minutes of:
40 double-unders
20 weighted front rack lunges, 50/35 lb. dumbbells
5 muscle-ups

Note:  Scale muscle-ups to 5 chest-to-bar pull-ups.  Record rounds/reps to log.

IMG_0021

 

 

 

 

 

 

CFYV Brief
**SAVE THE DATE**
Friday, September 29th, 10 am – Coach Matt’s Farewell WOD 
Matt is starting a new life journey, San Bernardino County Sheriff Academy.  Join the party at 10 am and help us send, soon to be Sheriff Brown,  off to academy!!!
Coffee and Donuts to follow workout!

Posted in WOD

Tuesday 170926

Strength
Front squat, Heavy 3-2-1-1-1
15 minute

WOD
Complete for time:
15-12-9-6-3 reps of:
Power clean and jerk, 135/95 lb.
200 meter run after each set

Note:  Record time to log.

Boot Camp
6 rounds, EMOM complete:
1st min: Run 100 meters
2nd min: 10 dumbbell thrusters, AHAP 
3rd min: 20 weighted box step-ups
4th min: max sit-ups
5th min: rest

Image may contain: 1 person, sitting and shoes

Posted in WOD

Monday 170925

WOD
Complete four rounds for time of:
300 meter run 
25 kettlebell swings, 1.5/1 pood
25 goblet squats. 1.5/1 pood

Note:  Record time to log.

Accessory Work
5 rounds not for time
10 Single Arm Up Right Rows, 10 each arm
10 Single Arm Shoulder Press, 10 each arm

Boot Camp
Partners complete as many rounds as possible in 20 minutes of:
100 meter run

20 kettlebell swings, AHAP
15 goblet squats, AHAP
*Teams have two kettlebells.  Partner A completes full round while partner B holds kettlebell in front rack.  Partners switch after each round.

 

Posted in WOD

Saturday 170923

Partner WOD
Complete 5 rounds for time:
10 squat cleans, 185/135 lb.
20 bench, 185/135 lb.
40 sit-ups
60 double-unders

Note:  One partner working at a time.  Split reps however desired.  Record time to log.

Boot Camp
With a partner complete as many rounds as possible in 20 minutes
5 dumbbell front squats
10 dumbbell bench press
20 sit-ups
*Partner A rows 300 meters while partner B completes as many rounds as possible.  Partners switch every 300 meter row

Image may contain: 2 people, people smiling

Posted in WOD

Thursday 170921

Today is Bring a Friend Day!
All Classes are Free to Try!

WOD
“Deck of Cards”
Spades: Kettlebell Swings, 1.5/1 pood
Clubs: Goblet Squats, 1.5/1 pood
Hearts: Ab-mat Sit-ups
Diamonds: Burpees
Aces: Back-step Lunges
Joker: 200 meter run

Boot Camp
“Deck of Cards”
Spades: Kettlebell Swings
Clubs: Goblet Squats
Hearts: Ab-mat Sit-ups
Diamonds: Burpees
Aces: Back-step Lunges
Joker: 200 meter run

Note:  Cards are flipped over one at a time.
Entire class completes the repetitions before flipping the next card.
Score is the time it takes your class to make it through the deck!
Rep yo class!

IMG_9930

.CFYV Brief
Today is bring a friend day!
All classes are free to try!

Posted in WOD