Tuesday 170801

WOD
Complete for time:
27-21-15-9 reps of:
Thrusters, 95/65 lb.
81-63-45-27
Double-unders

Note:  Record time to log.

Accessory Work
5 rounds not for time
10 Evil Wheels
15 Hip-extensions

Boot Camp
As many rounds as possible in 15 minutes of:
20 Dumbbell thrusters
100 Jump rope
20 Sit-ups

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Sun’s Out Guns Out! Daynica representing TEAM SEQUOIA in WI 🙌🏼 Thank you for your support

CFYV Brief
CrossFit Yucca Valley coming soon to Madison Wisconsin for the 2017 Reebok CrossFit Games!!!
Class schedule is slightly modified for the next two weeks.  Click here to review

Posted in WOD

Monday 170731

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

WOD
As many rounds as possible in 15 minutes of:
30 squats
20 push-ups
10 deadlift, 225/155 lb.

Note:  Record rounds/reps to log.

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Congratulations, Vicki , on your 1+ Year accomplishment🙌🏼 Your consistency and dedication have paid off. We love your positive attitude and beautiful energy! You are CrossFit @ 73 Years Young

Posted in WOD

Saturday 170729

WOD
Complete for time:
300 meter run
– Then –
10-9-8-7-6-5-4-3-2-1 reps of:
KB swings, 2/1.5 pood
Goblet squats, 2/1.5 pood
– Then –
300 meter run
– Then –
10-9-8-7-6-5-4-3-2-1 reps of:
Pull-ups
Push-ups
– Then –
300 meter run

Note:  Record time to log.

Boot Camp
Complete for time:
300 meter run
– Then –
10-9-8-7-6-5-4-3-2-1 reps of:
KB swings
Goblet squats
– Then –
300 meter run
– Then –
10-9-8-7-6-5-4-3-2-1 reps of:
Pull-ups / Ring-rows
Push-ups
– Then –
300 meter run

Posted in WOD

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 170727

WOD
Complete for time:
100 double-unders
50 Box jumps, 24/20 inch.
100 double-unders
40 Dumbbell snatch, 50/35 lb. dumbbell
100 double-unders
30 Wall-ball shots, 30/20 lb. ball
100 double-unders
20 Burpees
100 yard Sprint (50 down/50 back)

Note:  Record time to log.

Boot Camp
With a partner complete for time:
60 Box jumps
60 Dumbbell snatch
60 Dumbbell thrusters
60 Burpees
600 jump rope

*One partner rows for calories while the other partner completes reps.  Partners switch however desired.

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Sequoia’s cousin, Christina, rocking her super cute TEAM SEQUOIA halter!

Posted in WOD

Tuesday 170725

Strength
Deadlift, 1 rep max
10 minutes to establish 1 Rep Max!

WOD
Cindy
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

Note:  Record deadlift max and rounds/reps to log.

Boot Camp
As many rounds as possible in 20 minutes of:
10 Kettlebell sumo deadlift high-pulls
10 Push-ups
10 Squats
100 meter run

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Congratulations on your 1 Year accomplishment, Melisa & Jon🙌🏼 You guys ROCK💪🏻💪🏻#CFYV #1yearAthletes

Posted in WOD

Monday 170724

WOD
Every minute on the minute for 10 minutes complete:
6 squat clean thrusters, 135/95 lb.
-Then-
Annie
Complete for time:
50-40-30-20-10 reps of:
Double-unders
Sit-ups

Note:  Annie starts immediately after the last rep of the squat clean thruster.  Record total time to log.

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CFYV Brief
CrossFit Yucca Valley coming soon to Madison Wisconsin for the 2017 Reebok CrossFit Games!!!
Watch Out we have support!

Posted in WOD

Saturday 170722

Member Appreciation Workout of the Day
Teams of three complete for time:
Run 1500 meters, relay style
100 box jump overs, 24/20 inch
100 dumbbell snatch, 50/35 lb. dumbbell
100 toe-to-bar
100 dumbbell snatch, 50/35 lb. dumbbell
100 box jump overs, 24/20 inch
Run 1500 meters, relay style

Note:  Record team names and scores!

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CFYV Brief
CFYV 5th Annual Member Appreciation Day today 9am-2pm!  :) Family and friends welcome to participate.
Workout today is for all skill levels!!!
The parking lot will be closed off for the jump house and for kids to bring their scooters and outdoor toys to play.  Please park on the street.  Bring your chair, and a side dish to share:)   We look forward to celebrating our awesome community of CFYV athletes!

 

Posted in WOD

Friday 170721

WOD
Complete 9-7-5 reps of:
Squat clean, 225/155, 235/165, 255/175 lb.
Rope climbs

Note:  Clean weight increases each round. Record time to log.

Boot Camp
5 rounds at each station for max reps of: 
60 sec: goblet squats
60 sec: rope climbs / rope row
60 sec: sled push
60 sec: knee raises
*Rest 30 seconds between stations

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Posted in WOD

Thursday 170720

Strength
Deadlift, heavy 5 rep
5-5-5-5-5

WOD
Complete 5 rounds for time of:
5 deadlifts, 275/185 lb.
25 double-unders

Note:  Record time to log.

Boot Camp
As many rounds as possible in 20 minutes of:
200 meter run
20 kettlebell sumo deadlift high-pulls
20 kettlebell swings
20 Russian twist

Image may contain: 1 person

CFYV Brief
***Save the Date***
CFYV 5th Annual Member Appreciation Day Saturday July 22nd 9am-2pm. Please RSVP with the number in your party so that we can plan for catering :)  We look forward to celebrating with you!

Posted in WOD

Wednesday 170719

Strength
Front Squat
Heavy 3 rep
Heavy 2 rep
Heavy 1-1-1 rep
*15 minutes

WOD
Complete 3 rounds for time of:
300 meter run
30 wall-ball shots, 30/20 lb. ball

Note:  Record time to log.

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CFYV Brief
***Save the Date***
CFYV 5th Annual Member Appreciation Day Saturday July 22nd 9am-2pm. Please RSVP with the number in your party so that we can plan for catering :)  We look forward to celebrating with you!

Posted in WOD

Tuesday 170718

WOD
Complete for time:
50 toes-to-bar
30 muscle-ups
20 hang power cleans, 205/135 lb.

Note:  Record time to log.

Boot Camp
Partners complete as many rounds and calories as possible in 20 minutes of:
10 dumbbell front squat, AHAP
10 dumbbell push press
10 weighted box step-ups, each leg
100 meter farmers carry
*Partner A starts the round while partner B rows for calories.  Partners switch after completing a full round and continues to row for calories. 

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CFYV Brief
***Save the Date***
CFYV 5th Annual Member Appreciation Day Saturday July 22nd 9am-2pm. Please RSVP with the number in your party so that we can plan for catering :)  We look forward to celebrating with you!

Posted in WOD

Monday 170717

WOD
Complete for time:
100 kettlebell swings, 1.5/1 pood
100 push-ups
100 sit-ups
100 squats

Note:  Record time to log.

Strength
Back squat, 1 Rep Max!

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Melissa representing in Arizona!!!
Love the overhead odd object!

Posted in WOD