Monday 141020

Ground-to-over head

Complete as many rounds/reps as possible in 10 minutes of:
135/95-lb. ground-to-over head, 10 reps
155/105-lb. ground-to-over head, 10 repss
185/115-lb. ground-to-over head, 10 reps
205/135-lb. ground-to-over head, 10 reps
225/155-lb. ground-to-over head, 10 reps
245/185-lb. ground-to-over head, max reps

Note:  Post reps completed to log.  


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Saturday 141018

Complete 4 rounds of this triplet
On a 4 minute running clock:
Deadlift, 3 reps
200-meter farmer carry, 35/25-lb.
AMRAP of bar muscle-ups

Note:  Post bar muscle-up reps to log.
 Rest 3 minutes rest between rounds.

 2014 Palm Springs Tram Road Challenge Run/Walk is one week away.  For those participating in this challenge, and interested in doing some prep work, a 4-mile run with almost 900-feet of elevation gain, meet at the box by 11:30 am today.  The run will start at the box and finish a Pappy and Harriets.  For all those who just enjoy running please come and participate in this endeavor.


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Friday 141017

For time:
100 double-unders
115/75-lb. front squat, 21 reps
115/75-lb. push-press, 21 reps
100 double-unders
115/75-lb. front squat, 15 reps
115/75-lb. push-press, 15 reps
100 double-unders
115/75-lb. front squat, 9 reps
115/75-lb. push-press, 9 reps

Note:  Post time to log.

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Thursday 141016

Weighted dips, 3-2-2-2-1-1-1-1-1 reps
Max height box jumps
3 rounds of: Max weight sled push, 80-ft.
10 reps of weighted box step-ups
60 foot weighted overhead lunge
Row 5000-meters

Note:  Athletes choice of three.  Post weight, time and height to log.


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Wednesday 141015

Weighted pull-ups, 3-3-3-3-3 reps

3 rounds for time of:
30-second L-sit hold.
20 pull-ups
135/95-lb. thruster, 10 reps

Note:  Post time to log  Also, join us tonight from 7:15-8:15 pm for CrossFit Yucca Valley Yoga with coach Missy.

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Monday 141013

10 rounds for time of:
8 squat clean thrusters, 55/40-lb. dumbbells
Run 200-meters

Note:  Happy 18th Birthday, Matt Brown.  Kill it buddy!!! This kid has a bright future, always full-throttle and CFYV is honored to be a part of it.
Post loads to log.

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Saturday 141011

“The Boxer”
5 rounds of 3 minutes “On” followed by 1 minute “Off” of:
3 Kettlebell or Dumbbell Snatches, each arm
6 clapping push-ups
9 Goblet squats

Note:  Todays workout is a sequence of as many rounds/reps as possible (AMRAP) in 3 minutes followed by a 1 minute rest period, five times.  On the Snatches, perform 3 repetitions with one arm (Athletes choice starting with either right or left, and using either a Kettlebell or Dumbbell) switch hands, and then perform 3 Snatches with the other arm.  Both the Dumbbell and Kettlebell Snatch techniques will be reviewed at the begining of each class.  On the clapping push-ups, hands must clap with body suspended on the toes for the rep to count.  Modifications for all skills will be taught before go time.  This is a great workout that requires a high degree of technical skill and explosiveness.  Post rounds/reps to log. 


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Wednesday 141008

Mental Fortitude

For time:

Run 1.5 miles
150 burpees
Run 1.5 miles

Note:  If you’ve got a weight vest or body armor, wear it.  Scaled variations will be offered, so bring the mental toughness and let’s do this!  Post time to log.  


Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.


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