Monday 141020

Skill/Strength
Ground-to-over head

WOD
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.  

 

Posted in WOD

Saturday 141018

WOD
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.
www.simpleracereg.com

 

Posted in WOD

Friday 141017

WOD
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.

Posted in WOD

Thursday 141016

WOD
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.

 

Posted in WOD

Wednesday 141015

Skill/Strength
Weighted pull-ups, 3-3-3-3-3 reps

WOD
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.

Posted in WOD

Monday 141013

WOD
“MB”
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.

Posted in WOD

Saturday 141011

WOD
“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. 

 

Posted in WOD