CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) 600m Run 40 Kettlebell #2/#1.5 or Dumbbell Swings #50/#35 20 Air Squats 5 Rounds Metcon (AMRAP – Reps) Challengepalooza Bonus Event “Death by V-Ups” “Death by V-Ups” is a by-the-minute interval challenge. In the first minute, you complete one V-Up In the second minute, you do …

CrossFit YKV – CrossFit View Public Whiteboard Happy Canada Day – Outdoor Classes 8am, 9am, 10am, 11am (5 people max per class – DM YKV to sign up) Virtual Class 12pm Metcon (AMRAP – Reps) Outdoor Class “Parking Lot Pandemic” 1 Minute Thrusters #75/#55 1 Minute SDHP #75#55 1 Minute Box Jumps 24″/20″ 1 Minute …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (3 Rounds for time) :00 5 Rounds of Sindee 50 Backpack Bear Hug Squats 8:00 4 Rounds of Sindee 40 Backpack G2O 16:00 3 Rounds of Sindee 30 Backpack Squat Clean Thrusters Sindee 10 Push Ups 20 Air Squats Metcon (3 Rounds for time) “Equipment Home WOD” …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) “Filthy Fifty Home Edition” 50 Jump Squats 50 Backpack Bent Over Rows 50 Backpack SDHP 50 Lunge Steps 50 V-Ups 50 Backpack Push Press 50 Back Extensions 50 Backpack Thrusters 50 Burpees 50 Double Unders Metcon (Time) “Equipment Home WOD” “Filthy Fifty Home Edition with Equipment” …

CrossFit YKV – CrossFit View Public Whiteboard 5k Run (Time) Max Effort 5k RunChallengepalooza Event #4 Record your fastest 5k Run “Blackjack” (Time) “Blackjack” 20 Push-Ups, 1 Sit-Ups 19 Push-Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Ups …continue this pattern until… 2 Push-Ups, 19 Sit-Ups 1 Push-Ups, 20 Sit-Ups

CrossFit YKV – CrossFit View Public Whiteboard 5k Run (Time) Max Effort 5k RunChallengepalooza Event #4 Record your fastest 5k Run “Blackjack” (Time) “Blackjack” 20 Push-Ups, 1 Sit-Ups 19 Push-Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Ups …continue this pattern until… 2 Push-Ups, 19 Sit-Ups 1 Push-Ups, 20 Sit-Ups

CrossFit YKV – CrossFit View Public Whiteboard Today we say goodbye to Jorge as he moves back home with his wife. We are going to miss you buddy! Metcon (AMRAP – Reps) “Jorge” 10 Minute AMRAP of: Odd Minutes – 21 Double Unders Even Minutes – 21 Sit Ups Rest 2 Minutes 10 Minute AMRAP …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) Backpack G2O Jump Squats 50-40-30-20-10 Metcon (Time) Equipment Home WOD Alternating Dumbbell Snatch #50/#35 Jump Squats 50-40-30-20-10 Metcon (No Measure) 12 Minute EMOM of: Bicep Curls Tricep Extensions Plank Push Ups

CrossFit YKV – CrossFit View Public Whiteboard Join YKV’s Virtual Pride WOD at 6pm! Everyone Welcome!! Metcon (No Measure) E1.5MOM for 13.5 Minutes A1) 10 Bulgarian Split Squats (each side) A2) 10 Single Leg Romanian Deadlifts (each side) A3) 10 Candlesticks Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP of: 10 Push Ups 10 …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 3 Minute AMRAP of: 4 Devils Press #50/#35 8 Burpees 16 Backpack G2O 1 Minute Rest 5 Rounds Metcon (AMRAP – Rounds and Reps) “Equipment Home WOD” 3 Minute AMRAP of: 4 Devils Press #50/#35 8 Dumbbell Burpees #50/#35 16 Dumbbell G2O …