CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) “Murph Home Edition” 1 Mile Run 200 Push Ups 300 Sit Ups 400 Air Squats 1 Mile Run Wear a weight vest #20/#14 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) “Deck of Death” Hearts: Backpack Push Press Diamonds: V-Ups Spades: Backpack Bear Hug Squats Clubs: Burpees Joker: 6 Body weight Man Makers Using a deck of 52 cards, each suit represents a movement and each number represents the reps Ace = 1 Jack = 11 Queen …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) EMOM for 15 Minutes of: A1) 1 Turkish Get Up (each side) A2) 3 Sotts Press (each side) A3) 5 Windmills (each side) Metcon (Time) Backpack G20 Backpack Overhead Squat 21-15-9 50 Double Unders at the end of each round And Then Backpack G20 Backpack …

CrossFit YKV – CrossFit View Public Whiteboard Capoot (Time) For Time: 100 push-ups Run 800 meters 75 push-ups Run 1,200 meters 50 push-ups Run 1,600 meters 25 push-ups Run 2,000 metersIn honor of Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty.To learn more about Capoot …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) EMOM for 15 Minutes of: Minute 1: 15 Air Squats and 15 Jump Squats Minute 2: 12 Sit Ups and 12 V-Ups Minute 3: 8 Push Ups and 8 Clapping Push Ups or 4 Strict HSPU’s and 4 Kipping HSPU’s Metcon (AMRAP – Rounds and …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) E3MOM Minutes for 15 Minutes of: A1) 6 Push Press + 4 Push Jerk + 2 Split Jerk A2) 10 Front Rack Lunge Steps (each side) A3) 10 Broad Jump Metcon (AMRAP – Rounds and Reps) “Jack Home Edition” 20 Minute AMRAP of: 10 Backpack …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) “Home Annie” 10 Minute AMRAP of: Odd Minutes – 30 Double Unders Even Minutes – 20 Sit Ups Rest 2 Minutes “Home Elizabeth” 10 Minute AMRAP of: Odd Minutes – 9 Backpack Bear Hug Squats Even Minutes – 9 Bench Dips Rest 2 Minutes …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Distance) 50 Minute AMRAP of: Max Distance Run Perform the following at the 0:00, 10:00, 20:00, 30:00, 40:00 mark: 20 Push Ups 40 Sit Ups 60 Air Squats Metcon (Distance) “Equipment Home WOD” 50 Minute AMRAP of: Max Distance Run Perform the following at the 0:00, 10:00, …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) 10 Minute EMOM of: A1) Plank A2) Rockers A3) Superman Rockers A4) Sun Bathing Walrus Left A5) Sun Bathing Walrus Right Metcon (5 Rounds for reps) “Tabata Dumbbell Anatomical Meltdown” Tabata Backpack Squats Tabata Backpack Floor Press Tabata Backpack Bent Over Row Tabata Backpack Lunge …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) EMOM for 12 Minutes of: A1) 40 Second Handstand Hold A2) 20 Shoulder Taps A3) 10 Donkey Kicks Metcon (AMRAP – Reps) 1 Minute HSPU’s 1 Minute Jump Squats 1 Minute V-Ups 1 Minute Plyometric Split Squat 1 Minute Burpees 1 Minute Rest 4 Rounds