CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Back Squat (5 x 3 ) Metcon (Time) 50 Back Squats #135/#95 40 Pull Ups 30 S2O #135/#95 50 Front Squat #85/#65 40 Pull Ups 30 S2O #85/#65 50 Overhead Squat #65/#45 40 Pull Ups 30 S2O #65/#4525 Minute Cap

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

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Snatch Balance (3 x 3) High-Hang Snatch (5 x 3 ) Overhead Squats (5 x 3 ) Metcon (AMRAP – Reps) With a partner complete the following: 5 Minute AMRAP of: 16 Rounds Alternating 2 Deadlifts + 1 Power Clean #185/#125 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) With a partner complete the following 24 Minute AMRAP of: Partner A: 200m Run (run increases by 200m after both partners have ran the distance once) Partner B: AMRAP: 5 Pull Ups 10 Burpees Over the …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Snatch (5 x 4) Metcon (Time) 800 m Run 21 Ring Dips 21 Hang Power Snatch #95/#65 400 m Run 15 Ring Dips 15 Hang Power Snatch #115/#75 200 m Run 9 Ring Dips 9 Hang Power Snatch #135/#95 Rx+ The …

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

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Clean (5 x 5) Metcon (AMRAP – Reps) 6 Minute AMRAP of: 400m Run 25 T2B In the remaining time AMRAP Cleans #135/#95 Rest 2 Minutes 6 Minute AMRAP of: 400m Run 25 T2B In the remaining time AMRAP Cleans #185/#125 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Strict Press (5 x 3 ) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: Box Jumps 30″/24″ KB Swings #2/#1.5 HSPU’s 3, 6, 9, 12, 15 ………..

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Back Squat (5 x 4 ) Metcon (AMRAP – Rounds and Reps) 3 Minute AMRAP of: 3 Front Squats #155/#105 6 Bar Over Burpees 9 Jump Squats 1 Minute Rest 5 RoundsPick up at the beginning of each round where you left …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Overhead Squats (5 x 5 ) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups