Saturday 150801

WOD
PK
5 rounds for time of:

225-lb. back squats, 10 reps
275-lb. deadlifts, 10 reps
400-meter sprint
Rest 2 minutes

U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member.

Note:  Record time to log.

Boot camp
As many rounds as possible in 20 minutes of:
15 V-ups
20 burpees
30 single or double-under jump rope.

1 year of success!

Posted in WOD

Friday 150731

Team WOD Relay
As many rounds as possible in 30 minutes of:
15 pull-ups
15 box jumps, 24/20-inch
15 toes-to-bar
15 kettlebell lunges, 1.5/1 pood

Note:  On 3-2-1-GO partner A holds the top of the deadlift (135/95-lb.) while partner B performs one round of work.  When partner B is complete partners switch.  Deadlift bar cannot touch the ground until partner completes a full round.  If deadlift bar hits the ground 15 jumping squat penalty for everyone.

Boot camp
As many rounds as possible in 15 minutes of:
5 dumbbell thrusters, AHAP
7 cal. row

cfgames20154 055

The Worm!

Posted in WOD

Thursday 150730

Strength
Bench press, 10-5-3-1-1-1 reps
Back squat, 10-5-3-1-1-1 reps

WOD
Against a 2 minute running clock perform 2 rounds of:
75 double-unders
Max reps wall-ball shots, 20/14-lb. ball
Rest 1 minute
75 double-unders
Max reps kettlebell swings, 1.5/1 pood
Rest 1 minute

Note:  Today we will establish a 1RM for the bench press and back squat.  Record loads to log, we will use today’s 1RM going forward for the Wendler strength series!

Boot camp
75 sit-ups
15 push-ups
15 goblet squats, AHAP
Run 400 meters
50 sit-ups
25 push-ups
15 goblet squats, AHAP
Run 600 meters
25 sit-ups
35 push-ups
15 goblet squats, AHAP
Run 800 meters

cfgames20154 185

Posted in WOD

Tuesday 150728

WOD
For time:
21 one-legged squats with a 35/25-lb. dumbbell
185/135-lb. clean and jerks, 15 reps
9 muscle-ups

Rest upto 15 minutes

Then, for time:
21 deficit handstand push-ups
165/115-lb. snatches, 15 reps
9 muscle-ups

Note:  A 10 minute time cap will apply for both workouts.  Record times for each chipper to log.

Rich Froning, 3:00 and 3:57
James Hobart, 4:03 and 4:21
[video]

Boot Camp
Buy in, Run 800 meters
Then 5 rounds of:
20 box jumps
10 kettlebell swings
5 kettlebell deadlifts

cfgames20154 018

 

Kate, Janna, an Carolyn at the 2015 CrossFit Games!!!

Posted in WOD

Friday 150724

WOD
For time:
42-30-18 reps for time of:

20/14-lb. wall-ball shots
75/55-lb. sumo deadlift high pulls
20-inch box jumps
75/55-lb. push presses
Row or run 600/500/400 meters

Note:  Remember the CFYV way; Encourage Others and Belief in Oneself.  Record time and load to log.

Boot camp
75 sit-ups
15 wall-ball shots
400 meter row
50 sit-ups
25 wall-ball shots
400 meter row
25 sit-ups
35 wall-ball shots
400 meter row

Posted in WOD

Thursday 150723

Wendler strength
Overhead squat
Deadlift

WOD
As many rounds as possible in 10 minutes of:
Row or run 200 meters

12 burpee box jumps, 24/20 inch box

Note:  Wendler strength – cycle-3 week-4, de-load week.  You’re 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!  Record loads and rounds to log.

Boot camp
3 rounds of:
50 burpee partner jump overs
100 jumping squats
200 double-unders or single jump ropes

Note:  One partner works while one partner rests.  Split reps however desired as long as each partner does half the reps.

Posted in WOD

Tuesday 150721

Skill/Strength
Back squat
0:00 – 5:00 work up to 70% of 1RM
5:00 – 15:00 3 reps every minute for 10 minutes

WOD
As many rounds/reps as possible in 10 minutes of:
100 double-unders
15 Kettlebell snatch, 1.5/1 pood

Note:  For the strength workout, if you don’t know your 1RM for back squat use your best guess.  Record load and rounds to log.

Boot camp
10-9-8-7-6-5-4-3-2-1 reps of:
Man makers
Dumbbell weighted lunges, each leg

Note:  100 meter farmer carry after each set of lunges.

Posted in WOD

Monday 150720

WOD
For time:
80 squats
70 push-ups
60 one-legged squats, alternating
50-calorie row or 500 meter run
40 single-arm overhead squats, 35/25-lb. dumbbell
30 handstand push-ups
20 thrusters, 35/25-lb. dumbbells
10 muscle-ups

Note:  Record time to log.

This chipper is for you!  Wendy is moving to Idaho to start her new journey in life.  Her determination and positive attitude in workouts, and her ability to encourage and support others will be missed, not only at CrossFit Yucca Valley but also in the entire low desert region.  She is a true champion in mind, body, and spirit!  Farewell Wendy!!!  

 

Posted in WOD

Saturday 150718

WOD
21-15-9 reps for time of:
Back Squat 185/135
KB Swings 2pd./1.5pd

Rest 5min

12-9-6 reps for time of:
Front Squat 155/115
Chest to Bar Pull Ups

Rest 5min

9-6-3 reps for time of:
Overhead Squat 135/95
Handstand Push-up

Note: Record times to log.

076

Posted in WOD

Friday 150717

WOD
“Tabata This”
8rds each
Tabata Row (Cal.)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Note:  Record Lowest Score from the 8 Tabata Rounds of each Exercise and add up for Total Score.

Boot camp
As many rounds as possible in 20 minutes of:
3-6-9-12… reps
Kettlebell swing
Push-ups
50 meter shuttle sprint

094

Posted in WOD