CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) Outdoor WOD 50 Back Squats #135/#95 40 Calorie Row 30 S2O #135/#95 50 Front Squats #95/#65 40 Calorie Row 30 S2O #95/#65 50 Overhead Squats #45/#35 40 Calorie Row 30 S2O #45/#35 Metcon (Time) Home WOD 50 Backpack Bear Hug Squats 40 Backpack Gladiator Row 30 …

CrossFit YKV – CrossFit View Public Whiteboard High Hang Squat Clean + Hang Squat Clean + Squat Clean (1 + 1 + 1 x 5) The Chief (AMRAP – Rounds and Reps) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesOutdoor …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) E1.5MOM for 13.5 Minutes of: A1) 5 Wall Walks A2) 10 HSPU’s A3) 15 Shoulder Taps Metcon (Time) Double Unders 100-80-60-40-20 Sit Ups 50-40-30-20-10 Burpees 25-20-15-10-5

CrossFit YKV – CrossFit View Public Whiteboard Power Clean + Front Squat + Jerk (1 + 5 + 1 x 5) Metcon (Time) Outdoor WOD 30 Clean and Jerk #135/#95 400m Run 30 Power Snatch #135/#95 400m Run Metcon (Time) Home WOD 60 Backpack Clean and Jerk 400m Run 60 Backpack Power Snatch 400m Run …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) EMOM for 15 Minutes of: A1) 1 Turkish Get Up (each side) A2) 4 Windmills (each side) A3) 6 Overhead Squats (each side) Metcon (Time) Home WOD “Snatch Double DT” 12 Backpack Deadlift 9 Backpack G2O 6 Backpack Overhead Squats #50/#35 10 Rounds Metcon (Time) …

CrossFit YKV – CrossFit View Public Whiteboard Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24” / 20″ 400m Run 22 Burpees 22 Wall-Ball Shots, 20# /14#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click hereOutdoor Class …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) Static Holds EMOM for 15 Minutes of: A1) 45 Seconds Handstand Hold A2) 45 Seconds Plank A3) 45 Seconds L-Sit A4) 45 Seconds One Legged Wall Sit A5) 45 Second Glute Bridge Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 5 HSPU’s 10 …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) 400m Run 29 Jump Squats 24 Plyometric Split Squats 5 Rounds Metcon (Time) “Equipment Home WOD” 400m Run 29 Single Dumbbell Goblet Squats #50/#35 24 Single Dumbbell Overhead Lunge Steps #50/#35 5 Rounds

CrossFit YKV – CrossFit View Public Whiteboard There will be no classes today. Sorry for the inconvenience. Metcon (Time) “7/4/1976” 7 Rounds of: 4 Backpack Push Jerk 17 Backpack Bear Hug Squats Cash Out: 76 Burpees Metcon (Time) “Equipment Home WOD” “7/4/1976” 7 Rounds of: 4 Dumbbell Push Jerk #50/#35 17 Dumbbell Squats #50/#35 Cash …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) Burpees Over The Backpack 21-18-15-12-9-6-3 One Round of DT at the end of each round DT 12 Backpack Deadlifts 9 Hang Power Cleans 6 Push Jerk Metcon (Time) “Equipment Home WOD” Burpees Over The Dumbbell 21-18-15-12-9-6-3 One Round of DT at the end of each round …