CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) Alternating Shoulder Backpack Thrusters Burpees Over The Backpack 40-30-20-10 15 Backpack on Shoulder Lunge Steps at the end of each round Metcon (Time) “Equipment Home WOD” Alternating Shoulder Dumbbell Thrusters #50/#35 Burpees Over The Dumbbell 40-30-20-10 15 Dumbbell Front Rack …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard 5k Run (Time) Max Effort 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, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Birthdays are good for your health. Studies show that the people who have the most live the longest. Happy Birthday Anna! Metcon (No Measure) E1.5MOM for 13 Minutes 30 Seconds of: A1) 10 Pause Goblet Squats A2) 10 Overhead Split Squats (each …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (3 Rounds for time) 0:00 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 Thrusters Sindee = 10 Push Ups, 20 Air SquatsIf you finish a …

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) 100 Double Unders 21 Burpees 75 Double Unders 15 Burpees 50 Double Unders 9 Burpees Metcon (No Measure) EMOM for 15 Minutes: A1) 1 Turkish Get Up (each side) A2) …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) “PAINSTORM XXIV” 100 meter Run 50 Burpees 200 meter Run 100 Push-Ups 300 meter Run 150 Lunges 400 meter Run 200 Air Squats 300 meter Run 150 Lunges 200 meter Run 100 Push-Ups 100 meter Run 50 Burpees

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (No Measure) EMOM for 10 Minutes A1) 40 Seconds Plank A2) 40 Seconds Rockers A3) 40 Seconds Superman Rockers A4) 40 Seconds Left Side Plank A5) 40 Seconds Right Side Plank Metcon (Time) Double Unders 168-120-72 Jump Squats 84-60-36 Backpack G2O …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “Backpack Brigade” 30 Minute AMRAP of: 10 Push Ups 10 Push Ups 20 Burpees 10 Push Ups 20 Burpees 40 Lunge Steps 10 Push Ups 20 Burpees 40 Lunge Steps 80 Air Squats 10 Push Ups …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) “Chad” 1,000 Box Step-Ups 20″ Wear a Backpack #45/#35

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) “Filthy Fifty Home Edition” 50 Jump Squats 50 Push Ups 50 Backpack SDHP 50 Lunge Steps 50 V-Ups 50 Backpack Push Press 50 Back Extensions 50 Backpack Thrusters 50 Burpees 50 Double Unders 30 Minute Time Cap Metcon (Time) “Equipment …