Thursday 141030

WOD
Complete four 2 minute “Sprint rounds” for calories and reps of:
On a 2 minute running clock:
1 minute row for max calories
1 minute of dumbbell snatch for max reps, 55/35-lb. dumbbells

Note:  On each “Sprint round” athletes will be working against a 2 minute running clock.  You must remain on the rower the entire first minute.  At the end of the minute, transition quickly to the dumbbell snatch, and in the remaining time, complete as many reps as possible of the dumbbell snatch.  Athletes can alternate arms as often as necessary.  Your score at the end of the workout is the total calories and total snatches from each round added together.

Posted in WOD

Wednesday 141029

WOD
Push Jerk, 3-3-3-3-3 reps
and or
Front squat, 3-3-3-3-3 reps

Note:  Post load or loads to log.  Working on some Strength today!  Also, join us tonight at 7:15-8:15 pm for CrossFit Yucca Valley Yoga with Missy!  This is a great time to work on your flexibility and mobility. 
Holiday schedule change:  CFYV will close at 5pm this friday, Oct. 31st, in observance of Holloween.  The last class will be 4pm.

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Tuesday 141028

WOD
For time:
30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 25-lb. dumbbells
30 knees-to-elbows
30 push-press, 25-lb. dumbbells
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11 foot target
30 burpees
30 triple-unders

Note:  Post time to log.
Holiday schedule change:  CFYV will close at 5pm this friday, Oct. 31st, in observance of Holloween.  The last class will be 4pm.

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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

 

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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