Thursday 141127

WOD
As much eat and sleep as possible in 24 hours!

Happy Thanksgiving!  CFYV is closed today. We wish the entire CrossFit Yucca Valley community a happy and blessed Thanksgiving day.  As a community of Athletes, we have so much to be grateful for.  Remember, encourage others and believe in yourself!

Posted in WOD

Friday 141121

Skill/Strength
Barbell complex
6 reps each of:
Deadlift
Bentover row
Hang power clean
Front squat
Push-press
Back squat

WOD
Complete as many rounds/reps as possible in 20 minutes of:
5 burpees
15-foot rope climb, 1 ascent
30 double-unders

Note:  Post rounds/reps to log.

Posted in WOD

Thursday 141120

WOD
As many rounds/reps as possible in 20 minutes of:
Row 1000-meters
75 wall-ball shots, 20/15# ball
100 double-unders
50 wall-ball shots, 20/15# ball
100 double-unders
25 wall-ball shots, 20/15# ball
Row 1000-meters

Note:  Post rounds/reps to log.

 

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Wednesday 111419

WOD
Inverse Tabata shoulder press, 155/105 lb.
Inverse Tabata front squat, 245/175 lb.
Inverse Tabata deadlift, 365/255 lb.

Note:  The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals.  Rest 2 minutes between exercises.  Post total number of reps for each exercise to log.

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Thursday 141113

Strength
On the C2 rower:
Pull a sub- 1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub- 1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub- 1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub- 1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub- 1:25/500-m pace for as long as possible
Rest 3 minutes

WOD
Fran
21-15-9 reps for time of:
95/65-lbs thrusters
Pull-ups

Note:  Post time to log.  Fran is a classic CrossFit bench mark WOD.  This one will not dissapoint!!!

 

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Tuesday 141111

Strength
Mental Fortitude

WOD
Ozzy
7 rounds for time of:
11 deficit handstand push-ups
1000-meter run

Note:  Post time to log.  Partner option and scale will be available.

SAThomasCrowell_th.jpg

U.S. Air Force Master Sgt. Thomas “Ozzy” Crowell, 36, of Neosho, Missouri, died Nov. 1, 2007, near Balad Air Base in Iraq. The special agent for the Air Force Office of Special Investigations, Detachment 301 at Scott Air Force Base in Illinois sustained wounds from an improvised explosive device that struck his vehicle. Crowell is survived by his wife, Carol; two sons, Eric and Ian; and his mother, Peggy Whipp.

Posted in WOD