CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) Indoor/Home WOD 15 Minute EMOM of: A1) Accumulate 40 Seconds Handstand Hold A2) Accumulate 40 Seconds L-Sit A3) Accumulate 40 Seconds Hollow Hold Metcon (AMRAP – Rounds and Reps) Indoor/Home WOD 12 Minute AMRAP of: 3 Devils Press #50/#35 6 Dumbbell Front Rack Lunge Steps …

CrossFit YKV – Comp Class View Public Whiteboard A: Sotts Press + OHS (4 x 3) Every 1.5 Minutes For 6 Minutes B: Snatch Balance (4 x 2 ) Every 1.5 Minutes For 6 Minutes Don’t go above 60% 1RM Snatch Balance C: Squat Snatch (2 x 2, 2 x 1, 2 x 1) 80% …

CrossFit YKV – CrossFit View Public Whiteboard Welcome Back To YKV Party! Bickford Park – 4pm WOD – 5pm Honeybee Meals – 6pm Volleyball/ Spikeball and more. BYOB. Contact Blair@crossfitykv.com to sign up Metcon (AMRAP – Reps) Outdoor WOD With a partner complete the following 4 Minute AMRAP of: 5 Synchronized Thrusters #135/#95 10 Synchronized …

CrossFit YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 5 ) alternate movements every 90 seconds for 15 minutes Indoor WOD A2: Gladiator Row (5 x 8) alternate movements every 90 seconds for 15 minutes Indoor WOD Metcon (Time) Indoor WOD Bench Press #155/#105 Calorie Row 21-18-15-12-9-6-3 Metcon (No Measure) Home WOD …

CrossFit YKV – CrossFit View Public Whiteboard Squat Clean (5 x 5 ) Indoor/Outdoor WOD CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#Indoor WOD Metcon (AMRAP – Rounds and Reps) Outdoor WOD 20 Minute AMRAP of: 5 …

CrossFit YKV – CrossFit View Public Whiteboard Thruster (5 x 5 ) Indoor WOD Metcon (AMRAP – Rounds and Reps) Indoor WOD 14 Minute AMRAP of: 21 Thrusters #95/#65 21 Pull Ups 15 Thrusters #115/#75 15 C2B 9 Thrusters #135/#95 9 Bar Muscle Ups Metcon (No Measure) Home WOD 5 EMOM for 10 Minutes of: …

CrossFit YKV – CrossFit View Public Whiteboard Power Snatch (5 x 5 ) Indoor/Outdoor WOD Metcon (AMRAP – Rounds and Reps) Indoor WOD 16 Minute AMRAP of: 10 Hang Power Snatches #115/#75 400m Row100m Row = 1 Rep Metcon (AMRAP – Rounds and Reps) Outdoor WOD 16 Minute AMRAP of: 10 Hang Power Snatches #115/#75 …

CrossFit YKV – CrossFit View Public Whiteboard A1: Back Squat (5 x 6) Alternate movements every 90 Seconds for 15 minutes. Use the same weight for both movements. Start at 60% of your Back Squat and build Indoor WOD A2: Front squat (5 x 3 ) Alternate movements every 90 Seconds for 15 minutes. Use …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) Indoor WOD 12 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 14 Minute AMRAP of: 21 Russian Kettlebell Swings #2/#1.5 15 Calorie Row 9 T2B Metcon (No Measure) Home …

CrossFit YKV – Comp Class View Public Whiteboard A: Sotts Press (4 x 5 ) Every 90 Seconds for 6 Minutes Clean Grip Bar comes from the front B: Tall Squat Clean (4 x 2) Every 90’s seconds for 6 minutes C: Clean and Jerk (2 x 2, 2 x 1, 2 x 1 ) …