Monday 150831

Skill
Kettlebell swing

WOD
5 rounds for time of:
155/105-lb. squat cleans, 7 reps
14 kettlebell swings, 1.5/1 pood

Note:  Record time to log.

Thank you to all CrossFit Yucca Valley members for making CFYV a great place to come get your fitness on!!!

Posted in WOD

Friday 150828

WOD
4 rounds for time of:
Row or run 500 meters
155/105-lb. overhead squats, 10 reps

Note:  If form is bad and or you have mobility restrictions on OHS then do front squats today.  Record time to log.

Boot camp
50 jump rope
40 kettlebell swings
Run 400 meters
30 weighted dumbbell lunges, AHAP
20 dumbbell front squats
Run 800 meters
40 kettlebell swings
50 jump ropes
Run 400 meters

Please join us for CFYV’s 3rd Annual Member Appreciation Day! Activities include, Dodgeball tourney, mini CrossFit competitions for adults and kids, bounce house with water slide, etc…

Posted in WOD

Thursday 150827

Strength
Bench press
Back squat

WOD
Annie
For time:
50-40-30-20-10 reps of:
Double-unders
Sit-ups

Note:  Wendler strength series cycle-1 week-4, deload today.  The hardest part is lifting light weight, use this time to recovery and prepare for adding weight next week.  Record loads and time to log.

Boot camp
5 rounds of:
1st minute run 200 meters
2nd minute 10 burpees
3rd minute plank hold
4th minute 20 sit-ups

002

Posted in WOD

Wednesday 150826

Strength
Mental Fortitude

WOD
Hortman
Complete as many rounds as possible in 45 minutes of:

Run 800 meters
80 squats
8 muscle-ups

Note:  U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise.  Record rounds completed to log.

024

Posted in WOD

Tuesday 150825

WOD
5 rounds for time of:
Run 400 meters
30 push-ups
Rest 5 minutes then
5 minutes to obtain your best 3 rep deadlift

Note:  Record time to log.  Burpee challenge day #25, time trial!  Participants are encouraged to do their 25 burpees for time.  Come on in and let us help you with that!

Boot camp
100 kettlebell swings
At the top of every minute perform 10 dumbbell push press, AHAP.

113

Congratulations to Gary and Kristin, they made the 1 year mark!!!

Posted in WOD

Monday 150824

Strength
Power clean
5×5 at 85% of 1RM
After the 5th power clean perform a front squat

WOD
Every 2 minutes for as long as possible complete:
From 0:00-2:00
   15-ft. rope climbs, 2 ascents

   185/125-lb. front squats, 2 reps
From 2:00-4:00
   15-ft. rope climbs, 2 ascents

   185/125-lb. front squats, 4 reps
From 4:00-6:00
   15-ft. rope climbs, 2 ascents

   185/125-lb. front squats, 6 reps

Note:  Continue adding 2 reps to the front squat each interval for as long as you are able.  Post number of minutes completed to comments.

092

Posted in WOD

Saturday 150822

WOD
44min AMRAP
Weights: Bar #95/65 – KB #53/35 – Box 24/20″
22 reps of each movement
Pushups
Situps
Squats
Pull Ups
Lunges
KB Swings
Thrusters
Burpees
DeadLifts
Snatches
Cleans
Push Press
Wall Balls
Double Unders
Box Jumps
Dips
Tire Flips
HSPU
KB SDLHP
Handstand walk / Bear crawl
Pistols
Toes 2 Bar

Class today Saturday, August 22, will be programmed for the WOD to End Veteran Suicide. The WOD will include 22 exercises and 22 reps of each exercise.

At minute 22 into the WOD we will stop and take a 2 minute moment of silence for those who have died in this battle.

This is a free class. Any donations made during class will be added to our online fundraising efforts. Or go directly to http://activeheroes.org/event/wod-2015/ and donate.

Posted in WOD

Friday 150821

Strength
Deadlift
Every 3 minutes
10-10-10-10 reps

WOD
2 rounds for time:
Row 50 Calories
30 Wall Ball Shots, 20/14-lb.
20 Pull-ups
10 Burpees plate jumps
200 Meter Farmers Carry, 35/25-lb.
Rest 5 minutes then repeat

Note:  For the deadlift weight can stay the same across, or go up each set (not Down!).  Maintain form and challenge yourself.  For the METCON the goal is to blast through Round 1 at a blistering pace, recover quickly, and repeat within 15 seconds of your first round.  Record times for both rounds to log.

Boot camp
21-15-9 reps of:
Push-ups
Ring rows
Rest 2 minutes
18-12-6 reps of:
Push-ups
Dumbbell push press – AHAP
Rest 2 minutes
15-9-3 reps of:
Push-ups
dips

072

Posted in WOD

Thursday 150820

Strength
Bench press
Back squat

WOD
For time
Run or row 400 meters
20 burpees
Run or row 400 meters

Note: Wendler strength series cycle-1 week-3.  Record loads and time to log.

BootCamp
In Teams of Two Complete:
25-20-15-10-5-10-15-20-25 reps of:
wall-ball shots
Russian kettlebell swings
Note:  Only one partner working while other is resting.  Partner A must complete total number of reps before partner B begins set.  

010

Posted in WOD

Tuesday 150818

Skill/Strength
Shoulder press, 3-3-3-3-3-3-3 reps

WOD
Elizabeth
21-15-9 reps for time of:

135-lb. cleans
Ring dips

Note:  Record loads and time to log.

Boot camp
As many rounds as possible in 18 minutes of:
5-10-15-20-25…
Burpees
V-ups
Note:  After each set of even # complete a 400 meter run.

152

Posted in WOD

Saturday 150815

Partner WOD
As many rounds as possible in 30 minutes of:
Partner A rows 500 meters
Partner B completes AMRAP
3 burpees
6 wall ball shots, 20/14-lbs
12 double-unders

Note:  Partners switch after completion of 500 meters and picks-up where other partner left off on AMRAP.

007

Posted in WOD

Friday 150814

WOD
As many rounds as possible in 30 minutes of:
Run 400 meters
Then 2 rounds of:

15 foot legless rope climb, 1 ascent
10 hand release push-ups
15 squats

Note: Record rounds to log.  Burpee challenge day 14.

Boot camp
EMOM for 21 minutes perform:
Minute 1: 12 cal row
Minute 2: 10 weighted box step-ups
Minute 3: 4 man-makers

041

Posted in WOD