CrossFit MCAS Yuma

Bench & Pull-Ups Day

November 27, 2024 • WOD

Alternating Bench press &
Weighted Pull-Ups

5-5-3-3-3-1-1-1-1

Legs Asking, WHY!

November 26, 2024 • WOD

AMRAP in 30 mins:

30 Cals - Assault Bike (legs only)
20 Air Squats
20 Deadlifts
20 Weighted Walking Lunges
10 pullups

**Choose weights that you can complete unbroken**

Cleans and Stuff

November 25, 2024 • WOD

3 Rounds for time:
500 meter row
30 Clean & Jerk
10 Dips
50 Dball Over the Shoulder

Deadlift

November 24, 2024 • WOD

Deadlifts

1 x 1 x 1 x 1 x 1

Upper Body Strength

November 21, 2024 • WOD

Warmup: 1.5 Mile Jog
Barbell Bench Press 10x10
Pullups 10x10
DB Flys 3x12
One Arm DB Rows 3x12
**60-90 sec break between sets**

Upper Body Strength
Rest Day

November 20, 2024 • WOD

And its now a rest day

Filthy Fifty

November 19, 2024 • WOD

For Time:

50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Shoulders & Arms Strength Day

November 18, 2024 • WOD

Putting a spin on a recent strength training article from BOXROX

Narrow Bench or Pushups 10x10
Incline DB Curls 10x6
Standing Lat Raises 3x10
Shoulder Press 3x10
**60-90 sec break between sets**

Fran

November 17, 2024 • WOD

Three rounds for time of:

21 Thrusters 95/65
21 Pullups

Shoulder Work

November 14, 2024 • WOD

Slow Shoulder Presses @ 50% Max
Overhead Kettlebell Holds
Shrugs
GHDs

Kelly

November 13, 2024 • WOD

Five rounds for time of:

Run 400 meters or 30 Cals on Assault bike
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Das Barbell

November 12, 2024 • WOD

Complete as many rounds in 20 mins of:

95 lb Thruster, 5 reps
95 lb Hang Powercleans, 7 reps
95 lb Sumo Deadlift High-pull, 10 reps

Rest Day

November 10, 2024 • WOD

Blast from the past
May 7th, 2007 advertisement for the first ever CrossFit Games.

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Sets of Fun

November 8, 2024 • WOD

Complete 3 rounds of each pair before moving on

Bench Press / Bent over Dumbbell Rows
Incline Bench / Front Lateral Raises
Close grip Bench Press / Barbell Curls
Curls / Tricep Extensions
Dumbbell Curls Burnouts

Endurance Hiking

November 7, 2024 • Grand Canyon Hike

The hike around the Grand Canyon's rim is 24 miles long

Lower Impact Hiking Training
Treadmill 75 Minutes Adjust your pace and incline throughout the alloted time.
Or venture outdoors if you are trail wealthy