Saturday 140830

WOD

“31Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
Note:  This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice.

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Thursday 140827

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

Skil
Work on any weakness.

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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