CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Thruster (5 x 3) Metcon (Time) 2km Row 30 Wall Balls #20/#14 30 Pull Ups 20 Wall Balls #20/#14 20 Pull Ups 10 Wall Balls #20/#14 10 Pull Ups Rx+ Wall Ball #30/#2023 Minute Time Cap

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard Squat Snatch Snatch Wave Load Wave 1: 3@80%, 2@85%, 1@90% Wave 2: 3@80%*, 2@85%*, 1@90%* Wave 3: 3@80%**, 2@85%**, 1@90%** Rest 2 min between all sets and waves *Add 2.5-5lbs on Wave 1 loads **Add 2.5-5lbs on Wave 2 Loads Snatch …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Snatch (5 x 3 ) Snatch Grip Deadlift (3 x 5) 110% 1 RM Squat Snatch Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Press (5-4-3-2-1) Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Front squat (5 x 3 1 + 1/4 Front Squat) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Overhead Squats (12 Minutes to find your 1RM) Metcon (Time) 400m Row 15 Overhead Squats #95/#65 5 Rounds

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Front squat (3 x 3 ) Push Press (3 x 3 ) Glute Bridges (3 x 8) Deadlift (4 x 6) Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP of: 10 Axel Bar Deadlifts #315/#225 5 Atlas Stone Cleans 2 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Happy Birthday Rob Stewart!! Metcon (AMRAP – Reps) “The Stewart” With a partner alternate rounds of the following: 2 Minute AMRAP of: 12/8 Assault Bike Calories 8 Burpee Box Jump Overs 24″/20″ Max Wall Balls #30/#20 8 Rounds 2 Minutes Rest And …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A1: Squat Snatch (3 x 1) @ 85% +10-15lbs A2: Power Snatch (3 x 10) 10 TnG @ 50% of A1 B: Power Snatch + Overhead Squat + Snatch Balance (4 x 3 + 2 + 1) building. start at 70-75% …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Clean (5 x 3 ) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 6 Burpee Box Jump 24″/20″ 9 HSPU’s 12 KB Swings #2/#1.5