Tuesday 171121

Skill/strength
Split Jerk, 1-1-1-1-1 reps
*10 minutes – Work on form and consistency, 3 sec. pause in the catch!

WOD
Partners complete as many rounds as possible in 20 minutes of:
12 cal row
12 bench press, 155/105 lb.

Note:  You go I go!!!  Record rounds and reps to log.

Boot Camp
With a partner complete
100 double kettlebell swings
100 weighted box step ups
100 partner med-ball sit-ups

Kath making 4 Years Official!!!
She proves that age is just a number

CFYV Brief
**Thanksgiving Holiday Schedule**
Thanksgiving Day (11/23) – Closed
Friday (11/24) – 9am Boot Camp
10am group class

Saturday (11/25) – Normal Schedule

Posted in WOD

Monday 171120

WOD
21 DB snatch right, 50/35 lb. dumbbell
21 DB snatch left, 50/35 lb. dumbbell
120 yard shuttle sprint (10-20-30)
15 DB snatch right, 50/35 lb. dumbbell
15 DB snatch left, 50/35 lb. dumbbell
120 yard shuttle sprint (10-20-30)
9 DB snatch right, 50/35 lb. dumbbell
9 DB snatch left, 50/35 lb. dumbbell
120 yard shuttle sprint (10-20-30)

Note:  Record time to log.

Boot Camp
21 DB snatch right dumbbell
21 DB snatch left dumbbell
120 yard shuttle sprint (10-20-30)
15 DB snatch right, dumbbell
15 DB snatch left, dumbbell
120 yard shuttle sprint (10-20-30)
9 DB snatch right, dumbbell
9 DB snatch left, 50/35 lb. dumbbell
120 yard shuttle sprint (10-20-30)

Congrats Sequoia, Talia, & Mackenzie!

CFYV Brief
**Thanksgiving Holiday Schedule**
Thanksgiving Day (11/23) – Closed
Friday (11/24) – 9am Boot Camp
10am group class

Saturday (11/25) – Normal Schedule

Posted in WOD

Saturday 171118

WOD
Complete 5 rounds for time of:
15 dumbbell snatch, 50/35 lb. dumbbell
15 toes-to-bar
15 yard handstand walk
50 double-unders

Note:  Sub 3 wall walks for the 15 yard handstand walk.  Record time to log.

Boot Camp
As many rounds in 18 minutes
3 kettlebell swings
3 candle stick levers
200 meter run
6 kettlebell swings
6 candle stick levers
200 meter run
9 kettlebell swings
9 candle stick levers
200 meter run
*Continue adding 3 reps until time expires

CFYV Brief
**Thanksgiving Holiday Schedule**
Thanksgiving Day (11/23) – Closed
Friday (11/24) – 10am group class
Saturday (11/25) – Normal Schedule

Posted in WOD

Friday 171117

WOD
With a partner complete for time:
80 deadlift, 135/95 lb.
60 yard sled push, 3/45’s – 3/25’s
60 deadlift, 135/95 lb.
60 yard sled push, 3/45’s – 3/25’s
40 deadlift, 135/95 lb.
60 yard sled push, 3/45’s – 3/25’s
20 deadlift, 135/95 lb.
60 yard sled push, 3/45’s – 3/25’s

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

Boot Camp
As many rounds in 18 minutes
3 kettlebell swings
3 candle stick levers
200 meter run
6 kettlebell swings
6 candle stick levers
200 meter run
9 kettlebell swings
9 candle stick levers
200 meter run
*Continue adding 3 reps until time expires

CFYV Brief
**Thanksgiving Holiday Schedule**
Thanksgiving Day (11/23) – Closed
Friday (11/24) – 10am group class
Saturday (11/25) – Normal Schedule 

Posted in WOD

Thursday 171116

WOD
Fight Gone Bad
3 rounds of:
Wall-ball shots, 20/14-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75/55 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75/55 lb. (reps)
Row (calories)

Note:  In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

Add your points and post them to comments.

Boot Camp
3 rounds of:
1 min: dumbbell thrusters, max reps
1 min: kettlebell swings, max reps
1 min: box jumps, max reps
1 min:dumbbell Push presses, max reps
1 min: jump rope, max reps
1 min: rest

CFYV Brief
**Thanksgiving Holiday Schedule**
Thanksgiving Day (11/23) – Closed
Friday (11/24) – 10am group class
Saturday (11/25) – Normal Schedule 

Posted in WOD

Wednesday 171115

Skill/Strength
Split Jerk, 1-1-1-1-1 reps
*10 minutes – Work on form and consistency, 3 sec. pause in the catch!

WOD
Nancy
Complete 5 rounds for time of:
400 meter run
15 overhead squats, 95/65 lb.

Note:  Record time to log.

CFYV Brief
**Thanksgiving Holiday Schedule**
Thanksgiving Day (11/23) – Closed
Friday (11/24) – 10am group class
Saturday (11/25) – Normal Schedule 

Posted in WOD

Tuesday 171114

WOD
DT
Complete 5 rounds for time of:
12 deadlifts, 155/105 lb.
9 hang power clean, 155/105 lb.
6 push jerks, 155/105 lb.

Note:  Record time to log.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Boot Camp
Teams of 2 complete:
80 kettlebell sumo dealift high-pulls
400 meter run
60 goblet squats
600 meter run
40 burpees
800 meter run
20 ring rows
200 meter run
*Partners run together and split reps however desired.

Fun Times holding down the 7 AM!!!

 

Posted in WOD

Monday 171113

SKILL/Strength
Muscle Snatch + OHS
10 minutes to work up to a heavy 1 (Muscle Snatch) + 5 (OHS) rep for the day

WOD
“Angie”
Complete for time
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Note:  Record time to log.

BootCamp
10 Rounds for time of:
10 pull-ups/ring rows
10 push-ups
10 sit-up
10 squats

Posted in WOD

Saturday 171111

WOD
242 meter row
42 front rack back-step lunges, 95/65 lb.
42 box jumps, 24/20 inch box
42 kettlebell swings, 2/1.5 pood
42 thrusters, 95/65 lb.
42 burpees over bar
42 toes-to-bar
242 meter row

Note:  Record time to log.

Boot Camp
242 meter row
42 dumbbell front rack back-step lunges
42 box jumps
42 kettlebell swings
42 dumbbell thrusters
42 burpees
42 candle stick levers
242 meter row

Posted in WOD

Friday 171110

WOD
Complete 10 rounds for time of:
50 meter run
3 bar muscle-ups

Note:  Scale muscle-ups to 5 pull-ups and 5 dips.  Record time to log.

Boot Camp
As many rounds in 20 minutes
10 pull-ups / ring-rows
10 wall-ball shots
20 walking lunge steps
200 meter run

Posted in WOD

Thursday 171109

Skill/Strength
High Hang Power Snatch + Overhead Squat
10 minutes to work up to a heavy 1 rep for the day

Snatch Pulls
5 x 3 rep @ 105% of 1RM – High Elbows
*5 minutes

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
As many rounds as possible in 5 minutes
100 meter run
10 box jumps
Rest 2 minutes
As many rounds as possible in 5 minutes
10 candle stick levers
10 Russian twist
Rest 2 minutes
As many rounds as possible in 5 minutes
100 meter run
15 kettlebell swings
Rest 2 minutes

Posted in WOD

Wednesday 171108

WOD
Complete as many rounds as possible in 10 minutes of:
10 deadlifts, 135/95 lb.
10 push-ups

Rest 5 minutes then

Complete as many rounds as possible in 10 minutes of:
10 sit-ups
7 strict weighted pull-ups, 35/20 lb. dumbbell

Note:  Record total rounds/reps to log.

Posted in WOD

Tuesday 171107

Skill/Strength
Split Jerk, 1-1-1-1-1 reps
*10 minutes – Work on form and consistency, 3 sec. pause in the catch!

WOD
Complete for time:
10 rope climbs, 15 foot ascent
20 shoulder to overhead, 155/105 lb.
30 box jump overs, 24/20 inch box
40 cal. row

Note:  Record time to log.

Boot Camp
Partners complete as many rounds in 20 minutes of
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell push-press
*Partner A rows 400 meters while partner B completes as many rounds as possible.  Partners switch every 400 meters

Posted in WOD

Monday 171106

WOD
Compete 3 rounds for time of:
200 meter run
10 squat cleans, 135/95 lb.
100 double-unders
10 power cleans, 135/95 lb.

Note:  Record time to log.

Boot Camp
Teams of 2 complete as many rounds as possible in 20 minutes
100 meter run
10 goblet squats
100 jump rope
10 kettlebell swings
* Each partner does 1 complete rd before the next partner can start. Continue through 20 minute time period

Posted in WOD