Tuesday 150526

WOD
For time:
Handstand walk 250-ft.

Then

1-rep-max snatch or clean and jerk

Note:  Progressions for the handstand walk will be provided at the box.  Athletes choice today.  Record time on handstand walk and snatch/clean and jerk load to comments.

Boot camp
5 rounds of:
Against a 2 minute clock perform:
Run or row 200 meters
AMRAP of wall-ball shots
Rest 1 minute
Against a 2 minute clock perform:
Run or row 200 meters
AMRAP of kettlebell swings
Rest 1 minute

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Monday 150525

Memorial Day WOD
Murph
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

Note:
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.  Record time to log.

 

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Saturday 150523

Partner WOD
For time:
1-mile run
135/95-lb. overhead squats, 50 reps
100 GHD sit-ups
150 double-unders
135/95-lb. sumo deadlift high pulls, 50 reps
100 box jump overs, 24/20 inches

Note:  Partners split reps and only one partner working at a time.  Record time to log.

Boot camp
Every minute on the minute for 20 minutes perform:
Even: 10 dumbbell thrusters
Odd:  15 jumping squats

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Friday 150522

WOD
Tommy V
For time:

115-lb. thrusters, 21 reps
15-ft. rope climbs, 12 ascents
115-lb. thrusters, 15 reps
15-ft. rope climbs, 9 ascents
115-lb. thrusters, 9 reps
15-ft. rope climbs, 6 ascents
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008

Note:  Record time to log.

Boot camp
Buy in: 800 meter run
Then 4 rounds of:
20 wall-ball shots
15 box jumps 
10 kettlebell deadlifts (AHAP)
Cash out: 400 meter run

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Thursday 150521

Wendler strength
Overhead squat
Deadlift

WOD
2 rounds for max reps against a 2 minute running clock of:
Run or row 200 meters
Max rep tire flips (AHAP)
Rest 1 minute
Run or row 200 meters
Double-unders
Rest 1 minute

Note:  Wendler strength series today, week 3  If you have a true and recent 1RM for the above movements, take 90% of that number and use it for your multiplier.  If not, go off your best guess and we will establish a 1RM at the end of the cycle.  For the WOD, against a 2 minute running clock athletes run or row 200 meters and with the remaining time will perform max reps of tire flips alternating with double-unders.  Record loads and reps to log.

Boot camp
150 single or double-under jump ropes
20 ring rows
20 push-ups
100 single or double-under jump ropes
15 ring rows
15 push-ups
50 single or double-under jump ropes
10 ring rows
10 push-ups
25 single or double-under jump ropes
5 ring rows
5 push-ups

 

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Wednesday 150520

Strength
Push-press, 3-3-3-3-3 reps

WOD
Randy
For time:

75/55-lb. power snatches, 75 reps
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Note:  Record time to log.

In the hole back squats!!!

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Tuesday 150519

WOD
5 rounds for time of:
15 kettlebell swings, 2/1.5 pood
15 deficit push-ups, hands on 25-lb. plates
Run 400 meter.

Note:  Record time to log.

Boot Camp
As many rounds as possible in 20 minutes of:
10 dumbbell push-press (AHAP)
10 dumbbell front squats
Row or run 300 meters

021

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Monday 150518

Skill/Strength
Front squat
EMOM for 10 minutes 3 reps front squat

WOD
5 rounds, each on a 3-minute clock, of:
20 GHD sit-ups – two-hand touch at the top and bottom 
20 hip extensions
Max reps body-weight front squat

Note:  Rest 3 minutes between each round.  Reocord number of front squats and weight completed each round to log.

 

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Friday 150515

Skill/Strength
Bench press
10 minutes to go Heavy!!!

Partner WOD
5 rounds for time of:
Row 1000 meters
135/95-lb. bench press, 30 reps

Note:  Grab a partner, one rower, and a barbell.  3-2-1 go partners complete 1000 meters on the rower then head over to the bench and complete 30 reps of bench-press.  Split distance and reps however you like.  No bench press until distance is complete.  Record time to log.

Boot Camp
Partners complete:
70 air squats
60 sit-ups
50 burpees
40 cal. row
30 box jumps
20 man makers
10 wall-balls

Note:  30 minute time cap. Split reps however desired, complete reps before moving on to next movement.

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Thursday 150514

Wendler strength
Overhead squat
Deadlift

WOD
2 rounds for max reps against a 2 minute running clock of:
Run or row 200 meters
Max rep GHD sit-ups
Rest 1 minute
Run or row 200 meters
Max rep kettlebell swings – 2/1.5 pood
Rest 1 minute

Note:  Wendler strength series today, week 2 and will be hitting the 3’s.  If you have a true and recent 1RM for the above movements, take 90% of that number and use it for your multiplier.  If not, go off your best guess and we will establish a 1RM at the end of the cycle.  For the WOD, against a 2 minute running clock athletes run or row 200 meters and with the remaining time will perform max reps of GHD sit-ups then kettlebell swings.  The goal is to get the 200 meter run/row done as fast as possible.  Record loads and reps to log.

Boot Camp
Complete as many rounds as possible in 20 minutes of:
5 kettlebell swings (AHAP)
5 kettlebell lunges
10 kettlebell swings
10 kettlebell lunges
15 kettlebell swings 
15 kettlebell lunges

Note:  Continue increasing the reps by 5 until the times runs out.  Use same weight for the kettlebell swing and the lunge.

CrossFit Yucca Valley Weightlifting
TBA

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Wednesday 150513

Skill/Strength
Clean and jerk
20 minutes to establish 1RM

WOD
Complete as many reps as possible in 5 minutes of:
5 muscle-ups
155/115-lb. cleans, 10 reps

Note:  Post load and reps to log.

cara_chasenCara and Chasen repping the handstand push-ups!

 

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