Strength:
Bench press
3Sets max. Reps. @ 75%
WOD
10rounds for time:
20 sit-ups
10 Pull-ups
Wednesday 130320
Posted: 03/20/2013 in WODTags: crossfit, CrossTraining, Elite, fitness, healthy-living, mental-health, olympic weightlifting, Sport
0
Tuesday 130319
Posted: 03/19/2013 in WODTags: crossfit, CrossTraining, Elite, fitness, health, olympic weightlifting, Sport, Yy
Strength:
Dead Lift
3 sets of max reps @ 75%
WOD
12 min AMRAP
75 Pound Shoulder Press – 4 reps
75 Pound Sumo Deadlift High Pull – 8 reps
75 Pound Front Squat – 12 reps
Monday 130318
Posted: 03/18/2013 in WODTags: crossfit, CrossTraining, fitness, olympic weightlifting, Sport
Strength:
Clean and Jerk
3-3-2-2-2-1-1-1-1-1
WOD
15 Min. AMRAP
30 Double Unders
15 Wall Ball
5 Power Clean 165/115#
Friday 130315
Posted: 03/15/2013 in WODTags: crossfit, CrossTraining, Elite, fitness, health, healthy-living, mental-health, olympic weightlifting, Sport
WOD:
Open Workout 13.2
10 min AMRAP
115/75# Shoulders to overhead – 5 reps
115/75# Dead lift – 10 reps
24/20″ Box Jumps – 15 reps
Thursday 130314
Posted: 03/14/2013 in WODTags: crossfit, CrossTraining, Elite, fitness, health, healthy-living, mental-health, olympic weightlifting, Sport
SKILLS /MOBILITY DAY:
Work on a skill–> Pull-Up, Double Under, Hand Stand Push up, Hand Stand Walks
Mobility in general….
WOD
20 Min AMRAP:
Run 400M
15 Medicine Ball Cleans 20#
15 Medicine Ball Sit Ups 20#
13.2 will be done on Friday!!! Deadlifts and box jumps no problem right…
Wednesday 130313
Posted: 03/13/2013 in WODTags: crossfit, CrossTraining, Elite, fitness, health, healthy-living, mental-health, olympic weightlifting, Sport
Strength:
Skill work on the Power and Hang Clean
THIS IS A SKILL NOT A STRENGTH
Do NOT exceed more than 50% of your 1RM…
WOD
Five Rounds for Time of:
9 Over head Squats 95/65 lbs
10 Hand Release Push-ups
11 Box Jumps
Tuesday 130312
Posted: 03/12/2013 in WODTags: crossfit, CrossTraining, Elite, fitness, health, healthy-living, mental-health, olympic weightlifting, Sport
Strength:
Dead Lift
3-3-3-3-3
WOD
Complete as many rounds as possible in 10 minutes of:
185 pound Deadlift, 5 reps
Sprint 100 yards
Monday 130311 CFYV Harlem Shake Monday 6pm
Posted: 03/11/2013 in WODTags: crossfit, CrossTraining, Elite, fitness, health, healthy-living, mental-health, olympic weightlifting, Sport
Strength:
Overhead Squat
3-3-3-3-3 Reps
WOD:
5 Rounds for Time of:
5 Muscle Ups -or- 10 C2B Pull Ups -or- 15 Jumping Pull Ups
10 Kettle Bell Swings 53#/35#
15 Thrusters 95#/65#
Ringing in the new box with….
CFYV Harlem Shake Monday 6pm
All members are invited to participate. Bring a costume or prop and your dance!!!! Let’s do this.
Friday 130308
Posted: 03/08/2013 in WODTags: crossfit, CrossTraining, Elite, fitness, health, healthy-living, mental-health, olympic weightlifting, Sport
CrossFit Open Workout 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/95 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible
Are you ready? The CrossFit Open 13.1 workout has been announced!
If interested, DON’T FORGET to sign up for the CrossFit Open , 13.1 workout will be done on Friday.
Strength:
Mobility
WOD:
AMRAP 10 Minutes
1,1…2,2…3,3…
Thrusters (95/65)
KB Swings 2pood/1.5pood
CrossFit Yucca Valley 