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

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

Friday 171103

WOD
Black-out Week
For the Halloween week, CrossFit Yucca Valley goes dark…we keep the lights on but we turn off our WOD publication!!!
“The CrossFit program is wholly unique in its aims, prescriptions, methodologies, and implementation.  The program that would best prepare trainees for any physical contingency — prepare them not only for the unknown but for the unknowable as well.” – Coach Greg Glassman.
CFYV members simply show up to workout with no warning of what’s to come.  The WOD will be announced when you arrive for the workout that day.  This is a great opportunity to see how prepared you are for a challenging workout that you could not anticipate.  We want to encourage everyone to challenge themselves and step outside the “Box” during BLACK OUT WEEK.  It’s going to be fun, see you there!
Boot Camp included!!!

Image may contain: 3 people, people smiling, shoes

Posted in WOD

Thursday 171102

WOD
Black-out Week
For the Halloween week, CrossFit Yucca Valley goes dark…we keep the lights on but we turn off our WOD publication!!!
“The CrossFit program is wholly unique in its aims, prescriptions, methodologies, and implementation.  The program that would best prepare trainees for any physical contingency — prepare them not only for the unknown but for the unknowable as well.” – Coach Greg Glassman.
CFYV members simply show up to workout with no warning of what’s to come.  The WOD will be announced when you arrive for the workout that day.  This is a great opportunity to see how prepared you are for a challenging workout that you could not anticipate.  We want to encourage everyone to challenge themselves and step outside the “Box” during BLACK OUT WEEK.  It’s going to be fun, see you there!
Boot Camp included!!!

Image may contain: 10 people, people smiling, people standing

Posted in WOD

Wednesday 171101

WOD
Black-out Week
For the Halloween week, CrossFit Yucca Valley goes dark…we keep the lights on but we turn off our WOD publication!!!
“The CrossFit program is wholly unique in its aims, prescriptions, methodologies, and implementation.  The program that would best prepare trainees for any physical contingency — prepare them not only for the unknown but for the unknowable as well.” – Coach Greg Glassman.
CFYV members simply show up to workout with no warning of what’s to come.  The WOD will be announced when you arrive for the workout that day.  This is a great opportunity to see how prepared you are for a challenging workout that you could not anticipate.  We want to encourage everyone to challenge themselves and step outside the “Box” during BLACK OUT WEEK.  It’s going to be fun, see you there!

 

 

 

 

 

 

It’s officially chilly! 2 Days Left to order your CFYV Hoodie!!

Posted in WOD

Tuesday 171031

WOD
Black-out Week
For the Halloween week, CrossFit Yucca Valley goes dark…we keep the lights on but we turn off our WOD publication!!!
“The CrossFit program is wholly unique in its aims, prescriptions, methodologies, and implementation.  The program that would best prepare trainees for any physical contingency — prepare them not only for the unknown but for the unknowable as well.” – Coach Greg Glassman.
CFYV members simply show up to workout with no warning of what’s to come.  The WOD will be announced when you arrive for the workout that day.  This is a great opportunity to see how prepared you are for a challenging workout that you could not anticipate.  We want to encourage everyone to challenge themselves and step outside the “Box” during BLACK OUT WEEK.  It’s going to be fun, see you there!
Boot Camp included!!!

HAPPY HALLOWEEN!

 

 

 

 

 

 

CFYV Brief
Only 3 days to order this season’s CFYV Hoodie!  This is your only chance to purchase one. Don’t miss out.
Tuesday Halloween Costume WOD.  We can’t wait to see who’s the funniest, scariest, best duo, most creative, and best overall!

Happy Halloween – Temporary Halloween schedule change today only – 5 pm last class!
Thursday is bring a friend day!

Posted in WOD

Monday 171030

Black-out Week
For the Halloween week, CrossFit Yucca Valley goes dark…we keep the lights on but we turn off our WOD publication!!!
“The CrossFit program is wholly unique in its aims, prescriptions, methodologies, and implementation.  The program that would best prepare trainees for any physical contingency — prepare them not only for the unknown but for the unknowable as well.” – Coach Greg Glassman.
CFYV members simply show up to workout with no warning of what’s to come.  The WOD will be announced when you arrive for the workout that day.  This is a great opportunity to see how prepared you are for a challenging workout that you could not anticipate.  We want to encourage everyone to challenge themselves and step outside the “Box” during BLACK OUT WEEK.  It’s going to be fun, see you there!
Boot Camp included!!!

CFYV Brief
Only 4 days to order this season’s CFYV Hoodie!  This is your only chance to purchase one. Don’t miss out.
Tuesday Halloween Costume WOD.  We can’t wait to see who’s the funniest, scariest, best duo, most creative, and best overall!


 

 

 

Posted in WOD

Saturday 171028

WOD
Teams up to 3 as many reps as possible in 7 minutes of:
50 back squats, 135/95 lb.
50 back squats, 185/135 lb.
AMRAP back squats, 225/155 lb.

Rest 3 minutes

As many reps as possible in 7 minutes of:
50 bench press, 135/95 lb.
50 bench press, 155/105 lb.
AMRAP bench press, 185/115 lb.

Rest 3 minutes

As many reps as possible in 7 minutes of:
50 deadlifts, 185/135 lb.
50 deadlifts, 225/155 lb.
AMRAP deadlifts, 275/185 lb.

Note:  Score is reps at final bar.  Record score to log.

Boot Camp
200 Single Unders, 50 AbMat Sit-ups, 200m Run
160 Single Unders, 40 AbMat Sit-ups, 200m Run
120 Single Unders, 30 AbMat Sit-ups, 200m Run
80 Single Unders, 20 AbMat Sit-ups, 200m Run
40 Single Unders, 10 AbMat Sit-ups, 200m Run

Image may contain: 1 person, shoes

Posted in WOD

Friday 171027

WOD
Complete for time:
10-9-8-7-6-5-4-3-2-1 reps of:
Strict pull-ups
*10 wall-ball shots after each set, 30/20 lb. ball

Note:  Record time to log.

Boot Camp
5 rounds of:
400 meter run or row
10 kettlebell sumo deadlift high-pulls
20 kettlebell lunges
25 russian kettlebell swings

 

 

 

 

 

 

 

 

 

 

 

7 days left to order this season’s CFYV hoodie! You can choose from a pullover and zip hoodie.  Please view the sizing chart as these products run on the small side. This is the only time we will be selling sweatshirts this season, so don’t miss out! Click on the picture for the link. Thank you for your support!

 

 

 

Posted in WOD

Thursday 171026

Skill/Strength
Snatch Pull + Hang Snatch
2 x (3+2)
2 x (2+2)
2 x (1+2)
*15 minutes to complete

WOD
Complete for time:
50 burpee box jump overs, 30/24 inch box

Note:  Record time to log.

Boot Camp
3 person teams complete 5 rounds of
30 calorie row
3 sled push, 30 yards, AHAP
60 dumbbell thrusters

CFYV Brief
**SAVE THE DATE**
Saturday, October 28, 2017 with a start time of 7:00 a.m.
The 32nd annual Palm Springs Aerial Tram Road Challenge.
This 6K run/walk begins  at the bottom of Tram Way and ends at the Tram’s Valley Station, an elevation gain of 2,643 feet in just 3.7 miles.

“Black Out Week”
Next week in celebration of Halloween
More details to follow!!!

Posted in WOD

Wednesday 171025

WOD
Teams of two complete three rounds for time of:
30 yard Sled Push
0-1-2-3-4-5-4-3-2-1, 45/25 lb. plate add

Note:  Partner 1 pushes empty sled 30 yards then partner 2 goes.  Continue adding 1 plate (45/25) until 5 plates are stacked then go back down to 1 (Thats one round).  New round starts with a empty sled.  Record time to log.

temp

CFYV Brief
**SAVE THE DATE**
Saturday, October 28, 2017 with a start time of 7:00 a.m.
The 32nd annual Palm Springs Aerial Tram Road Challenge.
This 6K run/walk begins  at the bottom of Tram Way and ends at the Tram’s Valley Station, an elevation gain of 2,643 feet in just 3.7 miles.

Posted in WOD

Tuesday 171024

Skill/Strength
Split Jerk, 1-1-1-1-1 reps
*10 minutes – Work on form and consistency

WOD
Complete for time:
21-15-9 reps of:
Dumbbell snatch, 50/35 lb. dumbbell
Chest-to-bar pull-ups
100 ft. 1-Arm OVH DB Lunge, 50/35 lb. dumbbell
*20 minute time cap

Note:  Perform the lunges after the set of 21, then again after 15 and last one after the 9.  Record time to log.

Boot Camp
21-18-15-12-9-6-3 reps of:
kettlebell swing
100 meter run
box jumps
100 meter run

Image may contain: one or more people, sky, shoes and outdoor

Posted in WOD