Thursday 140424

Skill/Strength
Front Squat
5-3-1 sets and reps

WOD
For Time
50 Toes-to-Bar
50 AbMat sit-ups
50 GHD sit-ups

Note:  Post time to comments. Time to work the abs.  Also, Toes-to-Bar and GHD sit-ups will be scaled to the athletes ability.

 

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Wednesday 140423

Skill/Strength
Muscle-up
3 Rounds for max reps
or
Progression

WOD
10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of 95/65-lb. shoulder press
Rest 15 seconds

Note:  Post total calories rowed and shoulder press reps completed to comments.  Reminder the CrossFit Yucca Valley Yoga Class with Missy meets tonight at 7:15 to 8:15. 

Justin AKA “The Judge” made it to the podium at CR CrossFit throw down!!

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Tuesday 140422

WOD
Nukes
8 minutes to complete:

1-mile run
315/205-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
225/155-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run

135/95-lb. overhead squats, max reps

Note:  Do not rest between rounds. Post run times and reps completed for each exercise to comments.  Modifications for these skills, weights, and run distance will be provied during each class.  Strength and endurance all-in-one challenging WOD.  A lot to do in an hour, show up ready!

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Monday 140421

Skill/Strength
Weighted Pull-up
or
Strict Pull-up
3-3-3-3-3

WOD
10 rounds of:
1 minute of Sumo Deadlift High-pulls, 95/65 pounds
Rest 15 seconds
30 seconds of push-ups
Rest 15 seconds

Note:  Post total reps completed to comments.

Crystal taking 3rd place at the C.A.L. Throw Down!!!

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Friday 140418

Strength
Deadlift
5-3-1 sets/reps

WOD
In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high-pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high-pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high-pulls

Note:  Post load and reps for each set to comments.

 

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Tuesday 140415

Skill/Strength
Press
1-1-1-1-1
Push Press
3-3-3-3-3

WOD
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of dumbbell snatches
2 minutes of double-unders
2 minutes of dumbbell snatches
3 minutes of double-unders
3 minutes of dumbbell snatches

Note:  Post reps for each set to comments.  For the AMRAP, prescribed weight for men is 55lb. and women is 35lb. This is an awesome workout!

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Thursday 140410

Skill/Strength
Hang squat clean 5-5-5-5-5-3-3-3-1-1-1-1 reps

WOD
5:00 AMRAP
5 Burpees
1 Clean

Note:  Post loads to comments.  Rest 3:00 between each individual set to encourage maximum intensity and power.  

1912158_260222714187768_937362009_oAmanda and Talia at the KO Klash – last event was tough!

 

 

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Wednesday 140409

Skill
Handstand

WOD
Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 one-legged squats, alternating
30-foot handstand walk

Note:  Post rounds completed to comments.   Reminder the CrossFit Yucca Valley Yoga Class meets tonight at 7:15 to 8:15. 

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Tuesday 140408

Strength
Close Grip Bench Press
10-8-6-5-5-5-5-5

WOD
For time:
50 Kettlebell Swings 1.5/1 pood
25 Goblet Squats
40 Kettbell Swings
20 Goblet Squats
30 Kettbell Swings
15 Goblet Squats
20 Kettbell Swings
10 Goblet Squats
10 Kettlebell Swings
5 Goblet Squats

Note: Post time to comments.

 

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