Friday 150130

Skill
Muscle-up

WOD
For time:
30 strict muscle-ups

Note:  A plethora of scales and plenty of time will be provided for this WOD today.  Bi’s and Tri’s the CrossFit Way!  Record time to log.
Rich Froning, 4:58, James Hobart, 8:08 – [video]

Posted in WOD

Wednesday 150128

Skill/Strength:
Deadlift, 5-5-5-5-5 reps

WOD
Complete as many rounds/reps as possible in 10 minutes of:
275/185-lb. deadlift, 10 reps
20 sit-ups

Note:  Deadlift today, this WOD will test your mid-line strength, stability and endurance.  No egos today, choose an appropriate weight for the deadlift and have fun.  Record rounds/reps to log.

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Thursday 150129

Wendler Strength Series for:
Front Squat, find 1RM
Shoulder press, find 1RM

WOD
Two rounds for reps of:
As many calories as possible in 1 minute on:
C2 Rower
Rest 1 minute
As many reps as possible in 1 minute of:
Kettlebell swings
Rest 1 minute
As many reps as possible in 1 minute of:
Pull-up

Note:  CrossFit Yucca Valley is excited to start the Wendler 5-3-1 strength program.  The Wendler program is proven effective, all that is needed is a log book, complete buy-in and zero ego.  All CrossFit Yucca Valley Athletes looking to gain strength in the front squat and shoulder press are welcome and encouraged to participate.  This program starts by establishing a 1RM in the front squat and shoulder press.  This is not a competition 1RM, it’s a solid/perfect form 1RM.  More details will be presented before the WOD. 

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Friday 150123

WOD
Tabata This!

Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

Note:  The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.  Tabata score is the least number of reps performed in any of the eight intervals.  Unit for the row is “calories.”  Record score for each exercise and total for final score.  This is an awesome workout!!!

 

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Saturday 150117

Partner WOD
For time:
4 rounds each of 200-meter weighted run

Then…

100 wallball shots, 20/15lb
* other person must hold bar off ground in locked out deadlift
(LOAD – 165/115) position. Any grip is fine.
*once weight is dropped athletes must switch movements

Then.. Change weight

75 kb swings, 1.5/1 pood
*other person holds bar off the ground in the front rack
(LOAD – 135/85) position.
*once weight is dropped athletes must switch movements

Then…

50 toes-to-bar
* other person must hang from rig with feet off ground
*once athlete on the rack drops… athletes must
switch movements

Posted in WOD