Friday 140418

Strength
Deadlift
5-3-1 sets/reps

WOD
In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high-pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high-pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high-pulls

Note:  Post load and reps for each set to comments.

 

Posted in WOD

Tuesday 140415

Skill/Strength
Press
1-1-1-1-1
Push Press
3-3-3-3-3

WOD
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of dumbbell snatches
2 minutes of double-unders
2 minutes of dumbbell snatches
3 minutes of double-unders
3 minutes of dumbbell snatches

Note:  Post reps for each set to comments.  For the AMRAP, prescribed weight for men is 55lb. and women is 35lb. This is an awesome workout!

Posted in WOD

Thursday 140410

Skill/Strength
Hang squat clean 5-5-5-5-5-3-3-3-1-1-1-1 reps

WOD
5:00 AMRAP
5 Burpees
1 Clean

Note:  Post loads to comments.  Rest 3:00 between each individual set to encourage maximum intensity and power.  

1912158_260222714187768_937362009_oAmanda and Talia at the KO Klash – last event was tough!

 

 

Posted in WOD

Wednesday 140409

Skill
Handstand

WOD
Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 one-legged squats, alternating
30-foot handstand walk

Note:  Post rounds completed to comments.   Reminder the CrossFit Yucca Valley Yoga Class meets tonight at 7:15 to 8:15. 

Posted in WOD

Tuesday 140408

Strength
Close Grip Bench Press
10-8-6-5-5-5-5-5

WOD
For time:
50 Kettlebell Swings 1.5/1 pood
25 Goblet Squats
40 Kettbell Swings
20 Goblet Squats
30 Kettbell Swings
15 Goblet Squats
20 Kettbell Swings
10 Goblet Squats
10 Kettlebell Swings
5 Goblet Squats

Note: Post time to comments.

 

Posted in WOD

Monday 140407

Skill/Strength
Deadlift
2-2-2-2-2

WOD
Complete as many rounds as possible in 25 minutes of:
11 chest-to-bar pull-ups
2 deadlifts, 315/225 lb.
10 handstand push-ups

Note:  Post rounds completed to comments. This WOD will be scaled down to athletic ability.

Friday 140404

WOD
1 Round for maximum repetitions against a 8-minute running clock:
Run 800 Meters
Pull-ups

Rest 4:00

1 Round for maximum repetitions against a 8-minute running clock:
Run 800 Meters
Sit-ups

Rest 4:00

1 Round for maximum repetitions against a 8-minute running clock:
Run 800 Meters
Back/Hip extension

Note:  Post reps for each skill to the comments.  Athletes will have 8:00 to complete a 800 meter run. In the remaining time, accumulate as many repetitions of the Pull-up, Sit-up and Back/Hip extension as possible. The long-term “Advanced” goal is to accumulate 100 repetitions of each of the respective skills.  This is a potent workout!

 

Thursday 140403

Skill
Clean progression

WOD
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift
Ring Push-ups
Clean

Note:  Post time to comments.  Weight for deadlift is up to 1 1/2 Body-weight and for the Clean up to 3/4 Body-weight.  This is a challenging triplet.

Wednesday 140402

Skill
Handstand Push-up, hold, or walk
Kettlebell swing

WOD
Complete as many rounds as possible in 20 minutes of:
Handstand Push-ups, 10 reps
1.5/1-pood kettlebell swing, 10 reps
24/20-inch box jump, 10 reps

Note:  Post rounds completed to comments.

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Anna at the KO Klash event!

 

Tuesday 140401

Skill/Strength
Push Jerk 5-5-3-3-3-1-1-1-1-1 reps

WOD
21,15,9 Repetitions of:
Ground to Overhead – 115/85 pounds
50 Double-unders

Note:  Post loads and time to comments.  The goal is to work up to a new (or first time!) 1 Repetition Maximum Effort on this lift. A great milestone is a bodyweight Jerk!  New athletes will review the strict-press and push-press.