CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Special Event View Public Whiteboard Bear Complex (5 x 7) Power Clean Front Squat Push Press Back Squat Second Push PressMust not let go of the bar when it is sitting on the ground between reps Metcon (Time) Thrusters #95/#65 Burpees 21-15-9

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Deadlift (5 x 5 ) Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Strict Press (5 x 2 ) Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Clean (5 x 5) Metcon (Time) 500m Row 25 Goblet Lunge Steps #2/#1.5 25 KB Swings #2/#1.5 3 rounds

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5-4-3-2-1) A2: Gladiator Row (5 x 8) Metcon (AMRAP – Reps) 13 Minute AMRAP of: 21 Thrusters #95/#65 21 Pull ups 15 Thrusters #115/#75 15 C2B 9 Thrusters #135/#95 9 Bar MU/Ring MU

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Front squat (5 x 5 ) Metcon (AMRAP – Rounds and Reps) 3 Minute AMRAP of: 3 Power Cleans #135/#95 6 Front Squats #135/#95 9 Bar Over Burpees 1 Minute Rest 5 RoundsPick up where you left off at the end of …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Overhead Squats (12 Minutes to find your 1RM) Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number …

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 Power Snatch (12 Minute EMOM) 1-4 Minutes 3 Reps 5-8 Minutes 2 Reps 9-12 Minutes 1 Rep Overhead Squats (5 x 5) Metcon (Time) Du’s 100-10 HSPU’s 10-1 Metcon (AMRAP – Reps) 1 Minute Atlas Stone Cleans Over The Shoulder #160/#95 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Push Press (5-4-3-2-1) Push Jerk (4-3-2-1) Split Jerk (3-2-1) Metcon (Time) 4 Squat Cleans #135/#95 4 Muscle Ups 3 Squat Cleans #165/#115 3 Muscle Ups 2 Squat Cleans #195/#135 2 Muscle Ups 1 Squat Clean #225/#155 1 Muscle Up 1 Squat …