CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (No Measure) EMOM for 9 Minutes A1) 3 Wall Walks A2) 30 Second Handstand Hold A3) 10 Donkey Kicks Metcon (Time) HSPU’s 21-15-9-9-15-21 Backpack Devils Press 21-15-9-9-15-21 Metcon (Time) “Equipment Home WOD” HSPU’s 21-15-9-9-15-21 DUmbbell Devils Press #50/#35 9-6-3-3-6-9

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Support Your Local Box Fundraiser WOD. Sign up at Crossfit.com Metcon (AMRAP – Reps) Rx 10 Minute AMRAP of: 10 Air Squats 9 Dumbbell Snatches, right arm #50/#35 10 Push Ups 9 Dumbbell Snatches, left arm #50/#35 Metcon (AMRAP – Reps) Scaled …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) “Deck of Death” Hearts: HSPU’s or Pike Push Ups Diamonds: V-Ups Spades: Candlesticks Clubs: Burpees Joker: 400m Run Using a deck of 52 cards, each suit represents a movement and each number represents the reps Ace = 1 Jack = …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 4 Minute AMRAP of: 30 Backpack Bear Hug Lunge Steps 20 Backpack Ground to Overhead 10 Tuck Jump Burpees 1 Minute Rest 5 Rounds Perform Double Unders in the remaining time of the 4 Minute AMRAP. Metcon (No …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) 100 Burpees 100 Sit Ups 100 Push Ups 100 Air Squats Time Cap 40 Minutes Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats“Equipment Home WOD” Time Cap 40 Minutes

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard You’re off to great places! Today is your day! Your mountain is waiting, So…get on your way!! Happy Birthday Michael, Jon and everyone that has a birthday this month! Metcon (Time) 400m Run 29 Jump Squats 24 Plyometric Split Squats 5 Rounds …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (No Measure) EMOM for 12 Minutes A1) 30 Seconds Handstand Hold A2) 20 Shoulder Taps A3) 8-10 HSPU’s Move down in the list every minute Metcon (Time) Backpack Thrusters Burpees Over The Backpack 21-18-15-12-9-6-3 Metcon (No Measure) “Equipment Home WOD” EMOM …

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 Right Side Plank A5) 40 Seconds Left Side Plank Move down the list EMOM Metcon (AMRAP – Reps) “Bermuda …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 15 Minute AMRAP of: Minute 1 – 25 Air Squats Minute 2 – 20 Sit Ups Minute 3 – 15 Push Ups . . . . . . . . . . Rest 2 Minutes 15 Minute AMRAP …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (No Measure) E90S for 13 Minutes 30 Seconds A1) Bulgarian Split Squat 3 x 10 (each side) A2) Single Leg Romanian Deadlifts 3 x 10 (each side) A3) Pistols 3 x 10 (Alternating) Metcon (Time) 9 Backpack Thrusters 35 Double Unders …