CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Press (5 x 5 ) Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP of: 15 Wall Balls #20/#14 12 Calorie Row 9 T2B

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard High Hang Squat Clean + Hang Squat Clean + Squat Clean (1 + 1 + 1 x 5) Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 8) A2: KB Bent Over Row (5 x 8) Metcon (Time) 30 Push Press #95/#65 30 Front Rack Lunge Steps #95/#65 30 Pull Ups 20 Push Press #115/#75 20 Front Rack Lunge Steps #115/#75 20 C2B 10 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Front squat (5 x 2) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 16 Front Squats #135/#95 8 Bar Over burpees 200m Run

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Deadlift (5 x 3) Donny (Time) 21-15-9-9-15-21 Deadlift, 225# BurpeeIn honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011To learn more about Donny click hereWomen Deadlift #155

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a partner complete the following 4 Minute AMRAP of: 10 Synchronized Burpees 10 Synchronized KB SDHP #1.5/#1 20 Synchronized KB Goblet Lunge Steps #1.5/#1 AMRAP Alternating Wall Balls #20/#14 in the remaining time 90 Seconds Rest 5 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch (1 + 1 + 1 x 5) CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Strict Press (5 x 5 ) Metcon (Time) 1000m Run 50 DB Front Squat #50/#35 (2 x DB’s) 30 HSPU’s Rx+ DB Front Squat #60/#45

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard High Hang Power Clean + Hang Power Clean + Power Clean (1 + 1 + 1 x 5) The Chief (AMRAP – Rounds and Reps) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Jerk (5-4-3-2-1) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 50 Wall Balls #20/#14 40 KB Swings #2/#1.5 30 Medicine Ball Cleans #20/#14 20 KB SDHP #2/#1.5 10 C2B 3 Tuck Jump Burpees EMOM