Thursday 140827

WOD
10 rounds of:
Row 250-meters
12 sit-ups
Rest approximately 30-60 sec. Between efforts.
or
Run 10km

Note:  Athletes choice today – Row or Run.  Post reps or time to comments.
Also, please note that our Box will be closed for regular CrossFit classes on Monday, September 1, 2014, in observance of Labor Day.  There will be open Box hours from 8:00 am to 12:00 noon.

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Wednesday 140827

WOD
As many rounds/reps as possible in 20 minutes of:
115/85-lb. overhead squats, 9 reps
1 legless rope climb, 15-foot rope, begining from seated
115/85-lb. bench press, 12 reps

Note:  This is a modified hero WOD known as JBo; U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan.  Post time to log. 

 

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Tuesday 140826

WOD
165/115-lb. squat cleans, 1 minute
Rest 3 minutes
185/135-lb. squat cleans, 1 minute
Rest 3 minutes
205/155-lb. squat cleans, 1 minute
Rest 3 minutes
165/115-lb. squat cleans, 1 minute
Rest 3 minutes
185/135-lb. squat cleans, 1 minute
Rest 3 minutes
205/155-lb. squat cleans, 1 minute

Note:  Try for max reps each round without dropping the barbell.  Post reps for each round to log.

 

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Monday 140825

Skill/Strength

EMOM for 10 minutes perform 3 reps of:

Sumo Deadlift High-pull

WOD

10 – 2 minute rounds of:

5 – pull-ups

10 – push-ups

15 – squats

5 – pull-ups

10 – push-ups

15 – squats

75/55-lb. Sumo Deadlift high-pull, max reps

Note:  Rest 1 minute between rounds. Record total sumo deadlift high-pulls for each round.

 

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Saturday 140823

Member Appreciation Day!!!
We appreciate each and everyone of you!!! There isn’t enough we can do to show our appreciation.  We wanted to throw a little party, so come join the fun and participate in: Dodge Ball and another classic Tug-of-War!
Also, music, food, jump house, and some friendly weightlifting!

 

 

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Thursday 140821

The “Other CrossFit Total”
Front Squat, 1-1-1
Bench press, 1-1-1
Deadlift, 1-1-1

Note:  Record your heaviest 1RM for each lift.  Work through each skill at a comfortable pace, in any order you choose.  This is for total load.

 

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Wednesday 140820

WOD
Complete as many rounds as possible in 30 minutes of:
12 walking lunges steps
15 sit-ups
15 hip extensions
5 muscle-ups

Note:  Post rounds to log.  Join us tonight from 7:15 PM to 8:15 PM for the CrossFit Yucca Valley Yoga Class with Missy.

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Saturday 140816

Partner WOD
As  Many Reps As Possible (AMRAP) in 25 minutes of:
135/95-lb. Hang squat clean, AMRAP
Pull-ups, AMRAP
ABMAT sit-ups, AMRAP
135/95-lb. Back squat, AMRAP

Note:  3-2-1-GO partner A runs 400-meters while partner B completes as many reps as possible of hang squat clean.  When partner A returns from the run partner B will run 400-meters and partner A will perform as many reps as possible of hang squat clean.  When partner B returns from the run, partner A will run 400-meters and partner B will complete as many reps as possible of pull-ups.  When partner A returns from the run, partner B will run 400-meters and partner A will complete as many reps as possible of pull-ups.  Partners will continue in this fashion for 25 minutes.  If all movements are completed within 25 minutes the partners will start over at the top, trying to complete as many reps as possible.

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Friday 140815

WOD

For time:

21 Front Squats, 95/65-lb.
9 Kettlebell Swings, 1.5/1 pood
400 Meter Run
15 Front Squats
15 Kettlebell Swings
400 Meter Run
9 Front Squats
21 Kettlebell Swings

Note: Post time to log. This is a sweet “old school” session programmed by the master himself Coach Greg Glassman. Hit this triplet as fast and hard as possible.

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Thursday 140814

Skill/Strength
Deadlift
EMOM for 12 minutes, 3 reps

WOD
10 1-minute rounds of:
315/205-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max rep burpee

Note:  Rest 2 minutes between rounds.  Post number of burpees completed each round to log.

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