CrossFit YKV – CrossFit View Public Whiteboard Bulgarian Split Squat (5 x 16 ) 8 each side Metcon (Time) “Friendly Fran” 21 Thrusters #115/#85 21 C2B 3 Rounds Metcon (No Measure) Home WOD Dumbbell Bulgarian Split Squat 5 x 16 (8 each side) Metcon (Time) Home WOD “Friendly Fran” 21 Dumbbell Thrusters #50/#35 21 Gladiator …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) “Nasty Nancy” 500m Run 15 Overhead Squats #135/#95 15 Bar Facing Burpees 5 RoundsRx+ #185/#125 Must wear a mask from your square to the door and back Metcon (Time) Home WOD “Nasty Nancy” 500m Run/Row or 3 Minute of Cardio 15 Single Dumbbell Overhead Squats #50/#35 …

CrossFit YKV – CrossFit View Public Whiteboard Strict Press ( 4 E1.5MOM for 15 Minutes ) 35 Double Unders after each set of Strict Press 2k Row (Time) Max Effort 2k Row Metcon (No Measure) Home WOD 4 E1.5MOM for 15 Minutes Dumbbell Strict Press35 Double Unders after each set of Strict Press Metcon (AMRAP …

CrossFit YKV – CrossFit View Public Whiteboard Paused Front Squat (5 x 4) 3 second pause in the bottom of the squat Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: Front Squats #115/#75 Bar Over Burpees 1-2-3-4-5-6-7 . . . . . . 4 Front Rack Lunge Steps #115/#75 EMOM The workout starts …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) Indoor WOD 15 Minute EMOM of: A1) 6-8 Strict Pull Ups A2) 6-8 Strict Dips A3) 6-8 Strict T2B Metcon (AMRAP – Rounds and Reps) Indoor WOD 12 Minute AMRAP of: 9 HSPU’s 12 Box Jump Overs 24″/20″ 15 Kettlebell Swings #2/#1.5 Metcon (No Measure) …

CrossFit YKV – Olympic Weightlifting View Public Whiteboard A: Clean Grip High Pull (5 x 4) @100-110% % of max Squat Clean B: Power Clean + Squat Clean + Split Jerk (6 x 1 ) 1 x 1 + 2 + 1 @60% 2 x 1 + 2 + 1 @70% 2 x 1 + …

CrossFit YKV – Comp Class View Public Whiteboard A: Clean Grip High Pull (5 x 4) @100-110% % of max Squat Clean B: Power Clean + Squat Clean + Split Jerk (6 x 1 ) 1 x 1 + 2 + 1 @60% 2 x 1 + 2 + 1 @70% 2 x 1 + …

CrossFit YKV – CrossFit View Public Whiteboard Join your fellow members at Woodbine Beach for a Volleyball Tournament and Social!! Metcon (Time) Outdoor WOD With a partner complete the following: “The Loop” D-Ball Burden Run #30/#20 (both partners run) 50 Synchronized Wall Balls #20/#14 30 Alternating Squat Cleans #135/#95 (one partner works at a time) …

CrossFit YKV – CrossFit View Public Whiteboard Power Clean (5 x 4) Indoor WOD Metcon (AMRAP – Reps) Indoor WOD 16 Minute AMRAP of: 40 Alternating Dumbbell Snatches #50/#35 40 Pull Ups 30 Dumbbell Burpees #50/#35 30 C2B 20 Devils Press #50/#35 20 Bar Muscle Ups Metcon (No Measure) Home WOD 10 Minute EMOM of: …

CrossFit YKV – CrossFit View Public Whiteboard Thruster (5 x 3 ) Indoor/Outdoor WOD Metcon (AMRAP – Reps) Indoor 20 Minute AMRAP of: Max Thrusters #135/#95 And Then Max T2B 400m Row after you do a max set of Thrusters and a max set of T2B Metcon (AMRAP – Reps) Outdoor WOD 20 Minute AMRAP …