CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Snatch Balance (5 x 4) Metcon (AMRAP – Reps) 1 Minute Max Wall Balls #20/#14 1 Minute Max Calorie Row 5 Rounds Rx+ Wall Ball #30/#20

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Split Jerk (5 x 2 ) Metcon (Time) 30 Front Rack Lunge Steps #95/#65 30 Push Press #95/#65 30 Bar Over Burpees 20 Front Rack Lunge Steps #115/#75 20 Push Press #115/#75 20 Bar Over Burpees 10 Front Rack Lunge Steps #135/#95 …

Stronghouse at YKV, Vitamindrip at YKV, CrossFit YKV – Olympic Weightlifting View Public Whiteboard High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch (15 Minutes to build to a heavy complex) Power Snatch (5 x 3 ) Pause in the catch Snatch Balance (5 x 3) Pause in the bottom Snatch Pull (4 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click hereWomen …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Press (5 x 5 ) Hold Across “Drake” (Time) 400m Run 30 Wall Balls #20/#14 5 Bar Muscle Ups 4 Rounds Rx+ Wall Ball #30/#2022 Minute Cap

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Back Squat (5 x 2) Hold Across Metcon (AMRAP – Reps) 12 Minute AMRAP of: 25 Front Squat #95/#65 15 T2B 20 Front Squat #135/#95 15 T2B 15 Front Squat #185/#125 15 T2B 10 Front Squat #205/#145 15 T2B 15 Front Squat …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Overhead Squats (5 x 5) Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsPick Cindy or Mary Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsPick …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Halloween Competition WOD #1 “The Monster Mash Up” Rx 20 Minute AMRAP of: 200 DU’s* 50 Alternating Wall Balls #30/#20 40 Synchronized Burpees 30 HSPU’s* 20 Synchronized T2B 10 Alternating Rope Climbs 15’ When you finish …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Snatch High Pull + Power Snatch + Hang Squat Snatch (5 x 1 ) Metcon (Time) 200 m Row 10 Power Snatches #75/#55 10 Rounds

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#