Monday 150330

Skill/Strength
EMOM for 12 minutes – 2 reps of:
Power clean

WOD
10 rounds for time of:
205/135-lb. front squats, 5 reps
5 handstand push-ups

Note:  Scale provided for handstand push-ups and weight on the front squat.  Record time to log.

Posted in WOD

Saturday 150327

WOD for Abigal

As many rounds as possible in 30 minutes of:
400 meter farmers carry run, 15-lb. dumbbells
275/185-lb. deadlifts, 12 reps
12 burpee pull-ups
2/1.5 pood kettlebell swing, 12 reps
12 box jumps, 24/20-inch box

Partner WOD, while partner A completes the 400 meter farmers carry, partner B will Post try and complete as many rounds as possible.  Athletes will rotate on the run an pick-up where left-off.  Record time to comments.

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Thursday 150325

Wendler strength series
Front squat
Shoulder press

Note:  This is the deload week, the 4th week in cycle two.  You are not going for max reps.  Today  we will get some light work done and prime yourself for the the next cycle of training.  We are making small, steady progressions over time that will lead to big gains.  Enter the cave for more details!  Active recovery and mental prep for 15.5!!!  The last Open workout for 2015!  Post loads to comments.

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Wednesday 150325

Skill/Strength
Bench press
0:00 – 8:00 minute
Work up to 75% of your 1RM
8:00 – 10:00
Complete 20 unbroken reps at 75% of 1RM.

WOD
4 rounds for time of:
25 hip extensions
25 sit-ups
400-meter run

Note:  Record load and time to log.

Posted in WOD

Tuesday 150324

Skill/Strength
Back squat
0:00 – 8:00 minute
Work up to 75% of your 1RM
8:00 – 10:00
Complete 20 unbroken reps at 75% of 1RM.

WOD
As many rounds as possible in 15 minutes of:
3 burpee muscle-ups
24 double-unders
15 meter weighted overhead walking lunges, 45/25-lb. plate

Note:  A special birthday WOD for Sequoia and Rich.  These two were born 15 years ago on 3-24-2000, and have been a complete blessing.  Join us today for this fun birthday WOD.  Record time to log.

Posted in WOD

150323 Monday

Skill/Strength
Deadlift, 5-5-5-5-5 reps

WOD
For time:
275-lb. deadlift, 5 reps

15 foot rope clime, 1 ascent
275-lb. deadlift, 5 reps
15 foot rope clime, 2 ascent
275-lb. deadlift, 5 reps
15 foot rope clime, 3 ascent
275-lb. deadlift, 5 reps
15 foot rope clime, 4 ascent
275-lb. deadlift, 5 reps
15 foot rope clime, 5 ascent

Note:  Record load and time to log.

Saturday 150321

Randy’s see you in a few months WOD
30 double-unders
30 GHD sit-ups/ABMAT sit-ups
30 deadlifts, 185/125-lb.
20 wall-ball shots, 20/14-lb. ball
20 hang cleans, 135/95-lb.
20 pull-ups
10 weighted lunges, 135/95-lb.
10 burpees
10 hang snatch. 95/65-lb.
10 burpees
10 weighted lunges, 135/95-lb.
20 wall-ball shots, 20/14-lb. ball
20 hang cleans, 135/95-lb.
20 pull-ups
30 deadlifts, 185/125-lb.
30 GHD sit-ups/ABMAT sit-ups
30 double-unders

WOD 2 (optional)
Run to Pappy’s
Meet at the box at noon.

Note:  Randy will be deploying to Kuwait, and today CFYV will send him off with a WOD in his honor.  Randy is a serious athlete and competitor that is constantly striving to improving his performance.  Safe travels Randy and see ya on the flip-side.

Partner option is available.  One athlete working at a time to complete the reps.

WOD 2 is optional and anyone wanting to make the run meet at the box by noon.

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“Scrape the legs lift the shorts” – Randy Blancett

Posted in WOD

Friday 150320

Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans 185/125-lb.
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Note:  Post reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.

Top male and top female scores will receive $2015. – CrossFit HQ.

15-4_mainsite_sldfj73hSDNh_th.jpg

 

Posted in WOD

Thursday 150319

Wendler Strength Series
Front squat
Shoulder press

Note:  Wendler series is in cycle 2 week 3.  Hitting the 5-3-1’s today.  Record loads and reps to log.  Enter the cave for more details!  Active recovery and mental prep for 15.4!!!

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Tuesday 150317

Strength
Hang power snatch 3-3-3-3-3 reps
Or
Hang power clean and jerk 3-3-3-3-3 reps

WOD
4 rounds for time of:
Row or Run 500 meters

155/105-lb. overhead squat, 10 reps

Note:  Athletes choice for the strength routine.  Record loads and time to comments.

Posted in WOD

Monday 150316

Warm-up
10 200-meter sprints Run or Row
Rest up to 90 seconds between efforts.

WOD
4 rounds for time of:
95-lb. sumo deadlift high-pulls, 10 reps
95-lb. push presses, 10 reps
95-lb. back squats, 20 reps

Note:  Record best and worst times for the warm-up and time for the 4 round WOD to comments.

Posted in WOD