CrossFit YKV – CrossFit View Public Whiteboard Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24” / 20″ 400m Run 22 Burpees 22 Wall-Ball Shots, 20# /14#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click hereOutdoor WOD …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Outdoor WOD With a partner complete the following 30 Minute AMRAP Partner A Runs 400m Partner B performs an AMRAP of Thrusters #95/#65 until A finishes Switch and repeat. (score is reps of Thrusters) (Each person only Runs once and does Thrusters once) Complete …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Outdoor WOD With a partner complete the following 30 Minute AMRAP Partner A Runs 400m Partner B performs an AMRAP of Thruster #95/#65 until A finishes Switch and repeat. Score is reps of Thrusters Each person only Runs once and does Thrusters once Complete …

CrossFit YKV – CrossFit View Public Whiteboard High Hang Squat Clean Outdoor WOD 12 Minute EMOM of: 1st Minute – 3 High Hang Squat Cleans 2nd Minute – 4 Hang Squat Cleans 3rd Minute – 5 Squat Cleans Increase Weight 4 Rounds Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Outdoor WOD 15 Minute AMRAP of: Bench Press #155/#105 21-15-9 Double Unders 42-30-18 3 Minutes Rest 15 Minute AMRAP of: Calorie Row 21-15-9 V- Ups 42-30-18 400m Run at the 0:00, 5:00 and 10:00 mark Metcon (AMRAP – Rounds and Reps) Home …

CrossFit YKV – CrossFit View Public Whiteboard High Hang Power Snatch Outdoor WOD 12 Minute EMOM of: 1st Minute – 3 High Hang Power Snatch 2nd Minute – 4 Hang Power Snatches 3rd Minute – 5 Power Snatches Increase Weight 4 Rounds Metcon (Time) Outdoor WOD 1000m Run 30 Burpee Box Jump 24″/20″ 75 Power …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Outside WOD “Rude Awakening” 10 Minute AMRAP of: 15 Deadlifts #225/#155 20 Assault Bike Calories 3 Minute Rest 10 Minute AMRAP of: 15 Back Squats #185/#125 20 Burpees 3 Minute Rest 10 Minute AMRAP of: 15 S2O #135/#95 200m Run Metcon (AMRAP …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Equipment RX 8 Minute AMRAP of: Single Dumbbell Thrusters 50#/35# Burpees Over The Dumbbell 3-6-9-12-15 . . . . . . Metcon (AMRAP – Reps) Equipment Scaled 8 Minute AMRAP of: Single Dumbbell Thrusters 35#/25# Burpees Over The Dumbbell 3-6-9-12-15 . . . . …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) Home WOD Dumbbell Deadlifts #50/#35 Dumbbell Hang Power Cleans #50/#35 Dumbbell STO #50/#35 21-18-15-12-9-6-3 400m Run/Row or 2 Minutes of Cardio after each round

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) Home WOD 12 Minute EMOM of: 1) 45 Seconds Handstand Hold 2) 45 Seconds Lower Handstand Hold to Head 3) 45 Seconds Lunge to Handstand 4) 45 Seconds L-Sit 3 Rounds Metcon (AMRAP – Rounds and Reps) Home WOD 3 Minute AMRAP of: 5 HSPU’s …