Yuba City Crossfit

1/7/2021 Strength 16 min EMOM ... Even: 2 hang squat clean and jerks Odd: 10 box jumps (tall, step down) Metcon: In a 3 min window: 10 Hang power clean (build in weight) 10 S2oH Max cal Row/air bike Rest 1 min Repeat 4x Core: 30 dead bugs 30 Russian twists 30 v-ups 3x

12/11/2020 Friday Funday W/ a partner ... Relay style (you go/I go) 15 min AMRAP 10 kB swings (70/53) 12/10 cal row Rest 2 min 4 rounds 30 thrusters (95/65) 10 m-ups (ring) (20 ring or bar dips) 20 bar facing burpees Rest 2 min 100 bench press (135/95) 100 hang power cleans (135/95) 100 ft hs walk (each) or ( 2min hs hold or 2min plank) 100 double unders 100 abmats or ghdsu

CF kids was Liiiiiiiit!!!!!!! So much fun with these littles!!!! #teachemyoung #cfkids #fitkids #yccf

12/10/2020 Strength: After warm up. ... 15 min to find a 1rm Clean and jerk Metcon: 2-3 rounds of Kelly (3 is upscale) (400m run 30 wall balls (20/14) 30 box jumps) Rest 2 min Grace 30 power clean and jerks for time (135/95) 24 min cap Comp ACCESSORY Row Every 5minx4 rounds 500m (try to hold under 2min pace) 50 double unders 10 strict pull ups

1/6/2021 Strength Dead lift ... 15 min to find a 3rm Metcon: 100 double unders Then: 4 rounds of 15/12 cal Air bike 100ft DB front rack walking lunge (50/35) 20 T2B 100 double unders

12/9/2020 Strength Strict press 5x5 building in weight... Push press 5x3 building is weight Start push press where you leave off in strict press. Metcon: 21-15-9-6-3 Strict Hspu (mod to 30-20-15-10-5 push up) T2b Dead lift (225/155) Core: :30 hollow hold :30 arch hold 10 ball pikes 3x

11/6/2020 Sarah Davis (someone tag her!!) That last part of the workout is for you my dear! happy 40!!! We better see you at 9am!!!!... FRIDAY FUNDAY With a partner At the 0:00 100 cal row 80 Russian kB swings (70/53) (106/70) 60 sdhp (115/75) 40 back squats (155/105) *start out of order if needed At the 20:00 7min to find a max effort squat snatch (Power ok for beginner) (or power clean) 1 person lifting at a time At the 30:00 40 bar facing burpees 40 DB snatches (50/35) 40 c2b pull ups 400m run together 40 c2b pull ups 40 dB snatches 40 bar facing burpees 48 min cap

North Valley Baseball was getting after it tonight!! Jared with the TALLLL box jumps!!!!! Killin the game! #strengthtraining #baseballconditioning #crossfit #strengthand conditioning #yccf #northvalleybaseball

1/5/2021 Strength 16 min EMOM EVEN: 3 touch n go power snatch (build)... ODD: 8-10 bar facing burpees Metcon 50*-40*-30*-20*-10* Wall ball (20/14) (30/20) kB swing (53/35)(American) Push up *run 400m between each round 22 min cap Comp accessory (midline work) 4 rounds 15 ghdsu 15 weighted ghdsu 25 ghdbe Rest 2 min between sets

12/8/2020 Strength You have 15 min to build to a 1rm snatch (After warm up) ... You may power or squat, whichever you prefer! HAVE FUN!! Metcon: EMOM x20 1. 10 dB box step overs (50/35) 2. 14/10cal bike 3. 10 single arm devils press (50/35) (alternate arms) 4. 20 oh dB lunges (50/35) (switch arms at 10) 5. Rest Upscale rest to 40 double unders if feeling spicy ! Core: 1 min plank 1 min weighted plank 1 min abmats 3x Competition accessory 4 rounds 15 ghdsu 15 weighted ghdsu 25 ghdbe Rest 2 min between sets

11/5/2020 Strength: Work up to. 60-65% of squat clean ... Then 10min EMOM 3 hang squat cleans @60-65% If feeling strong keep adding weight Metcon: 6 Min Clock 50 wall balls (buy in) (30/20) (20/14) Then AMRAP 12 back rack lunges (95/65) 12 hspu or push ups 2 min break 6 min clock 35 wallballs (buy in) Then AMRAP 10 back rack lunge (115/75) 10 hspu or push ups 2 min break 6 min clock 20 wall ball (buy in) Then AMRAP 8 back rack lunge (135/95) 8 hspu or push ups Comp Finisher 120 cal row Every 3 min complete 25 ghdsu *start with ghdsu

1/4/2021 Strength: Back squat 15 min every :90... 5 @80% Metcon 15 min EMOM 1. 13/10 cal row 2. 5 front squats (185/125) 3. Max effort c2b pull up or m-up Core 3x :90 weighted plank

CrossFit kids today!!! 3-3:45CrossFit kids today!!! 3-3:45

1/2/2021 FREE SATURDAY 9am Member class 8am... With a partner 3 rounds of 50 back squats (155/105) (goblet squats for newbies) 50 hs push ups or standard push ups 50 abmats or ghdsu Rest 2 min Relay style (you go I go 1 full round) AMRAP 13 min 5 power snatches (115/75) (10 dB snatch for newbies) 5 bar facing burpees Rest 2 min 3 rounds of 30 pull ups (c2b) 100ft hs walk (50. Each) or 100ft sled push(heavy) 50 cal bike 46 min cap

11/4/2020 Strength: 18 min EMOM ... EVEN: 5 bench presses (build 60-75%) Odd: 8 Romanian Deadlifts (use 40-50% of conventional deadlift max) Metcon 36*-24*-18*-12*-9* Calories on the air bike *=between each bike 10 Burpee box jumps (24/20) 3 ring m-ups or 12 ring dips Or 1 m-up into 3 dips 21 min cap Core: 100 Barbell wipers

11/3/2020 Strength Hang squat snatch ... 5@60% 3@70% 3@75% 3@80% 2@85% 2@90% 1@90%+ continue if feeling good Metcon: 800m run 30 dB squat cleans (50/35) 30 dB push press 30 T2B 400m run 20 dB squat cleans 20 dB push press 20 t2b 200m run 10 dB squat cleans 10 dB push press 10 t2b Comp accessory 3 rounds 200m sled pull (heavy/walking) 30 glute bridges (95/65) 30 weighted ghd back ext

11/2/2020 Strength Front squat... 7 min to work up to a heavy single Then 7 min EMOM 4@65-70% of the heavy single Metcon Every 3 min For 6 rounds 8 power cleans (135/95) 30 double unders 2 rope climbs (8 strict pull ups/low ring rows) *beginners can use dumb bells for power clean Core: 1 min of Single arm kb hollow flutter kicks (Switch arm’s on the :30) 15 Turkish kb sit ups 1 min weighted plank 3x

10/31/2020 Happy Halloween!! 10 movements ... 31 reps 2020m cash out!! 31 wall balls 31 push ups 31 step ups holding a kb 31 ghdsu or abmats 31 kB swings 31 deadlifts (185/125) (db dead lifts for beginners) 31 double unders 31 ring dips or bar dips 31 ghdbe or good mornings 31 bar facing burpees 2020 m row or run

10/30/2020 Friday Funday With a partner!!! 1 person working at a time ... 3 rounds 14 power snatches (115/75) 28 pull ups (upscale to c2b) Rest 2 min 3 rounds 10 hang power snatches (135/95) 20 c2b pull ups ( upscale bar m-ups ) *beginners not familiar with snatch can either dB snatch or power clean. Rest 2 min 1mile run relay (200m at a time) 100 ghdsu or 200 abmats Rest 2 min 2 rounds 50 front squats (135/95) 100 double unders 50 bar facing burpees 47 min cap

10/29/2020 Strength Clean from blocks (squat) ... 6x 50% 4x60% 4@65% 4@ 75% 3@80% 2@ 85% 2@90% Continue if feeling good Metcon: As Coach takes on the Fittest Experience qualifier workouts. You can too!! 14 min AMRAP 60 cal row or 50 cal bike 20 DB snatches or 20 kB swings (55/35) 15 box jump overs (24/20) 10 hspu or 20 push ups This is basically a rowing or bike workout with miscellaneous stuff sprinkled in. How quick can you push the row/bike and still move efficiently after!! It’s programmed as a row and kb swings but we did those today so feel free to change it up to bike and dB snatch. Core: 10 min EMOM 5 strict t2b 10-15 abmats All in the same min Comp Accessory: 25 ghdsu 25 ghdbe 25 glute bridges 3 rounds

CrossFit Kids! Today!!! 3:00-3:45CrossFit Kids! Today!!! 3:00-3:45

10/28/2020 Strength: 5 sets (increase in weight) 10 Db Bench press ... 10 Db bent over row (10 each arm) 10 Db bicep curls ( 10 each arm) Metcon: 250m row 20 kB swings (53/35) 50ft oh Kb walking lunge (switch arm at 25ft) 5 rounds 20 min cap Core: 3 rounds 30 dead bugs 30 Russian twists :30 hollow :30 arch

10/27/2020 Strength Snatch from blocks (squat, power for beginners)... 6x 50% 4x60% 4@ 75% 3@80% 2@ 85% 2@90% Continue if feeling good Metcon: 400m run 40 T2B 40 wall balls 20/14, 30/20 800m run 30 T2B 30 wall balls 20/14, 30/20 400m run 20 T2B 20 wall balls 24 min cap Comp Accessory 16 min EMOM Even: 15/12 cal bike Odd: max effort strict pull ups

10/25/2020 Strength Back squat ... 7 min to work up to a heavy single Then 5 min EMOM 4@65-70% of the heavy single Metcon Every 2 min for 8 rounds 10 deadlifts (185/125) 10 bar facing burpees 35 double unders Core: 200 abmats Emom Stop and do 8 Russian kb swings (heavy)

100 miles on the devils tricycle !! DONE!! Thank you all who came out and supported the OverCome project!!! This event was sooooo awesome! And soooo much FUN!!! More photos and videos to come! Thank you all again!