CrossFit YKV – CrossFit Deadlift (5 x 4) 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 #155

CrossFit YKV – Comp Class “She Bear” Complex (5 x 1 ) 1 Power Snatch 1 OHS 1Squat Snatch 1 OHS 1 Snatch Balance 1 OHS Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# Metcon (AMRAP – Rounds and Reps) 0-3mins 2 rounds 6 push press #75/#55 6 burpee over bar 30 double unders 3-6mins 2 rounds …

CrossFit YKV – CrossFit Metcon (No Measure) 1. Team Pay the “Price” 2. “Lyon’s” Bow Leg Bobcats 3. “Wright’s” Don’t let them see me cry 4. “Pape’s” What?!… Its not bench day?!!! Event 1: Team 150m relay (all team members get their own rower. The next rower to go is signalled by the first rower …

CrossFit YKV – CrossFit Metcon (AMRAP – Reps) With a partner complete the following: 4 Minute AMRAP 10 Synchronized Burpees 10 Synchronized SDHP #1.5/#1 20 Synchronized Goblet Lunge Steps #1.5/#1 AMRAP Alternating Wall Balls #20/#14 in remaining time 5 Rounds Instructors choice for the penalty if the ball touches the ground Rest 90 seconds between …

CrossFit YKV – CrossFit Squat Snatch (12 Minute EMOM) 1-4 Minutes 3 Reps 5-8 Minutes 2 Reps 9-12 Minutes 1 Rep Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP of: 16 C2B 26’ DB Right Arm Overhead Walking Lunges #50/#35 16 DB Snatches #50/#35 26’ DB Left Arm Overhead Walking Lunges #50/#35 Rx+ #60/#45

CrossFit YKV – CrossFit Happy 30th Birthday Stephanie!!!!!!! Love Matt and the CrossFit YKV Team A1: Bench Press (5 x 10) A2: Ring Rows (5 x 10) Metcon (AMRAP – Rounds and Reps) “Dirty Thirty” 15 Minute AMRAP of: 30 Burpees 30 Calorie Row 30 Wall Balls #20/#14 30 SDHP #1.5/#1 30 KB Swings #1.5/#1 …

CrossFit YKV – CrossFit Power Clean (EMOM for 12 Minutes) 1-4 Minutes 3 Reps 5-8 Minutes 2 Reps 9-12 Minutes 1 Rep Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 4 Squat Cleans #135/#95 8 T2B 12 Air Squats

CrossFit YKV – CrossFit Push Press (5-4-3-2-1) Metcon (AMRAP – Reps) 8 Minute AMRAP of: Burpee Pull Ups 2 Minute Rest 6 Minute AMRAP of: Wall Balls #20/#14 2 Minute Rest 4 Minute AMRAP of: Calorie Row 2 Minute Rest 2 Minute AMRAP of: S2O #135/#95

CrossFit YKV – CrossFit Front squat (5 x 4 ) Metcon (Time) Front Squat #135/#95 Bar Over Burpees 21-15-9-15-2120 Minute Cap

CrossFit YKV – CrossFit Deadlift (5 x 5 ) CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# …