CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: Backpack Bear Hug Squats Burpees V-Ups 1-2-4-8-16-32-64 5 Body-weight Man Makers After Each Round 1. Start from standing 2. Drop to bottom of burpee 3. Push Up + Shoulder Tap R 4. …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP of: 2 Backpack G2O 2 Backpack Thrusters 30 Double-Unders 4’s + 30 Double Unders 6’s + 30 Double-Unders Continue to add 2 reps per round Metcon (AMRAP – Rounds and Reps) “Equipment Home …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Please wear RED tomorrow for the Hero WOD to honour Heidi Metcon (No Measure) E1.5MOM for 13.5 Minutes of: A1) 10 Candlestick Pistols A2) 10 Bulgarian Split Squats (each side) A3) 60 Seconds Single Leg Wall Sit Metcon (AMRAP – Rounds and …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) “I am Legend” 600m Run 1 Minute Rest 3 Rounds 200m Run 1 Minute Rest 3 Rounds 500m Run 1 Minute Rest 3 Rounds 200m Run 1 Minute Rest 3 Rounds Keep intensity as high as possible and hold the …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at 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 (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 40 Air Squats 20 Push Ups …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Happy Birthday Caitlin!! Metcon (AMRAP – Reps) 10 Minute AMRAP of: Odd Minutes – 4 Wall Walks Even Minutes – 10 Weighted Dips 2 Minutes Rest 10 Minute AMRAP of: Odd Minutes – 4 Backpack Devils Press Even Minutes – 10 Backpack …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Support Your Local Box Fundraiser WOD. Sign up at Crossfit.com Metcon (Time) 50 Backpack Deadlifts 50 Sit Ups 50 Step Ups 50 Backpack Thrusters Metcon (Time) “Equipment Home WOD” 50 Dumbbell Deadlifts #50/#35 50 ABMAT Sit Ups 50 Box Step Ups 24″/20″ …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Riley (Time) For time: Run 1.5 miles 150 Burpees Run 1.5 milesIn honor of Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, died Sept. 28, 2012To learn more about Riley click hereWear a weight vest #20/#14

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (No Measure) E2.5MOM for 10 Minutes of: Max Time Handstand Hold Metcon (AMRAP – Reps) 90 Second AMRAP of: 10 Pistols 5 HSPU’s Perform Double Unders in the remainder of the 90 Seconds 10 Rounds 30 Seconds Rest Between Rounds