CrossFit YKV – CrossFit Metcon (AMRAP – Rounds and Reps) “Partner Barbara” With a partner complete the following 30 Minute AMRAP of: Partner 1 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats Partner 2 Run 400m When Partner 2 runs 400m Partner 1 works through rounds of Barbara. When Partner 2 …

CrossFit YKV – CrossFit Special Event Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups8 Minute Cap 5 Minutes rest Metcon (Time) “Power Elizabeth” Power Clean #135/#95 Dips 21-15-98 Minute Cap Women HR Push ups 5 minutes Rest Metcon (Time) 200 Double Unders8 Minute Cap The winner is the athlete with the lowest placing at the …

CrossFit YKV – CrossFit Overhead Squats (5 x 5 ) Metcon (5 Rounds for reps) “Tabata Fight Gone Bad” Wall Balls #20/#14 SDHP 75”/55# Box Jumps 24”/20” Push Press 75”/55# Calorie Row 20 seconds of work and 10 seconds of rest. 8 rounds per exercise. Record the lowest reps of each round

CrossFit YKV – CrossFit Split Jerk (5 x 1) 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# Time Cap 20 Minutes

CrossFit YKV – CrossFit Bear Complex (5 x 7) Power Clean Front Squat Push Press Back Squat Second Push PressComplete 5 movements for 1 repetition of the complex. Complete the complex 7 times unbroken without letting go of the bar or resting the bar on the ground. 2k Row (Time) Max Effort 2k Row

CrossFit YKV – CrossFit A1: Bench Press (5 x 4) A2: Gladiator Row (5 x 8) Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP of: 3 Rope Climb 15’ 15 Db Trusters #50/#35 1 Minute Rest 5 Minute AMRAP of: 3 Wall Walks 15 Wall Balls #20/#14 1 Minute Rest 5 Minute AMRAP of: …

CrossFit YKV – CrossFit Front squat (12 Minutes to find your 1RM) Metcon (Time) 30 Push Ups 20 Front Squat #115/#75 20 Push Press #115/#75 30 Sit Ups 4 Rounds 20 Minute Cap

CrossFit YKV – CrossFit Deadlift (5 x 5) Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

CrossFit YKV – CrossFit Metcon (AMRAP – Rounds) “Anatomical Meltdown” Rx’d 400 m Partner Carry (both partners must carry 200m partitioned in any way) Accumulate #10 000/#7000 of G2O (One partner works at a time) AMRAP Synchronized Bar Facing Burpees Record Total Burpees 14 Minute Cap Wod #1a Scaled 200 m Partner Carry (both partners …

CrossFit YKV – CrossFit Back Squat (5 x 5) Metcon (Time) “Whitten Jr” 11 Kb Swings #2/#1.5 11 Box Jumps #24/#20 200m Run 11 Burpees 11 Wall Balls #20/#14 5 Rounds 22 Minute Cap