CrossFit YKV – CrossFit Strict Press (5 x 3) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 30 Cal Row 20 Burpee Box Jump #30/#24 (Regional Standards) 10 D-Ball Power Cleans Over The Shoulder #40/#30

CrossFit YKV – Comp Class Squat Snatch (5 x 1) Overhead Squats (5 x 3) Metcon (Time) 8 Deadlifts (155#/115#) 7 Cleans (155#/115#) 6 Snatches (155#/115#) 8 Pull-Ups 7 Chest-To-Bar Pull-Ups 6 Bar Muscle-Ups 6 Deadlifts (155#/115#) 5 Cleans (155#/115#) 4 Snatches (155#/115#)6 Pull-Ups 5 Chest-To-Bar Pull-Ups 4 Bar Muscle-Ups 4 Deadlifts (155#/115#) 3 Cleans …

CrossFit YKV – CrossFit Metcon (AMRAP – Rounds and Reps) With a partner complete the following 27 Minute AMRAP of: 50 Alternating Wall Balls #20/#14 400M Partner Run 40 Leap Frog Burpees 400M Partner Run 40 Synchronized Medicine Ball Cleans #20/#14 400M Partner Run 50 Partner Medicine Ball Sit-ups #20/#14 400M Partner Run

CrossFit YKV – CrossFit Squat Clean (5 x 2) Metcon (AMRAP – Reps) 14 Minute AMRAP of: 21 Squat Cleans #95/#65 18 Squat Cleans #115/#75 15 Squat Cleans #135/#95 12 Squat Cleans #155/#105 9 Squat Cleans #175/#125 6 Squat Cleans #195/#135 3 Squat Cleans #215/#150 1 Rope Climb 15′ Starting From The Knees After Every …

CrossFit YKV – CrossFit Special Event Metcon (Time) 1200m Row 100 Burpees 80 Wall Ballls #20/#14 60 Power Cleans #115/#75 40 T2B 20 Pull Ups 200 m burden run with #40/#20 d-ball after each round

CrossFit YKV – CrossFit Gymnastics 4 HSPU’s EMOM 10 Minutes Or 2 Wall Walks EMOM 10 Minutes Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, …

CrossFit YKV – CrossFit Snatch Grip Behind The Neck Push Jerk (3 x 3) Power Snatch (5 x 3) Metcon (Time) Alternating Db Power Snatch #60/#45 Ring Dips 21-15-9 12 Minute CapPlease make sure you sign up for classes on wodify ahead of time to save your spot

CrossFit YKV – CrossFit Thruster (5 EMOM for 10 Minutes) hold weight accross Metcon (AMRAP – Rounds and Reps) 13 Minute AMRAP of: 26’ One Arm Overhead Dumbbell Walking Lunge #50/#35 13 Burpees 26’ One Arm Overhead Dumbbell Walking Lunge #50/#35 13 T2BPlease make sure you sign up for classes on wodify ahead of time …

CrossFit YKV – CrossFit Memorial Day – United States Murph (Time) Rx+ 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Rx 1 mile Run 5 Pull-ups 10 Push-ups 15 Squats 20 Rounds 1 mile Run 50 Minute CapIn memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed …

CrossFit YKV – CrossFit Push Press (5 x 4) Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click hereWomen Push Press #75 …