CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Home WOD 25 Minute AMRAP of: 100 Double Unders 80 Single Dumbbell Squats #50/#35 60 Single Dumbbell Thrusters #50/#35 40 Single Dumbbell Hang Clean + Jerk #50/#35 20 Single Dumbbell Overhead Lunge Steps #50/#35 5 Burpees EMOM Metcon (No Measure) “Tabata Arms” …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) Home WOD Alternating Dumbbell Snatch #50/#35 20-18-16-14-12-10-8-6-4-2 Burpees Over The Dumbbell 10-9-8-7-6-5-4-3-2-1 Metcon (Time) Home WOD “Super Legs” 40 Air Squats 30 Lunge Steps 20 Jump Squats 10 Jumping Lunges 5 Rounds

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Home WOD 3 Minute AMRAP of: 3 Devils Press #50/#35 6 Dumbbell STO #50/#35 9 Dumbbell Squats #50/#35 1 Minute AMRAP of: 5 Rounds Metcon (No Measure) Home WOD EMOM for 9 Minutes of: 1) 12 Arnold Press 2) 12 Bent Over …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) Home WOD 16 Minute AMRAP of: 1) 8 Pause Goblet Squats 2) 12 Pistols 3) 15 Glute Bridges 4) 15 Towel Hamstring Curls 4 Rounds Metcon (AMRAP – Rounds and Reps) Home WOD 20 Minute AMRAP of: 3 Dumbbell G2O #50/#35 3 Dumbbell Thrusters #50/#35 …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) Home WOD E 2.5MOM for 10 Minutes of: Max Handstand Hold “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-UpsHome WOD

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Home WOD 8 Minute AMRAP of: 10 Dumbbell Burpees 20 Dumbbell STO #50/#35 30 Dumbbell Front Rack Lunge Steps #50/#35 Max Dumbbell Squat Cleans #50/#35 in the remainder of the AMRAP 2 Minutes Rest 8 Minute AMRAP of: 10 Dumbbell Burpees 20 Dumbbell STO …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) Home WOD “Superbowl Deck of Death” Hearts: Dumbbell Push Press #50/#35 Diamonds: V-Ups Spades: Dumbbell Power Cleans #50/#35 Clubs: Burpees Over The Dumbbells Joker: 6 Man Makers #50/#35 Using a deck of 54 cards, each suit represents a movement and each number represents the reps Jack …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) Home WOD E3MOM Minutes for 12 Minutes of: A1) 7 Push Press + 5 Push Jerk + 3 Split Jerk A2) 10 Front Rack Lunge Steps (each side) 4 Rounds Metcon (AMRAP – Rounds and Reps) Home WOD 20 Minute AMRAP of: 150 Double Unders …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Home WOD 25 Minute AMRAP of: Dumbbell Squats #50/#35 Burpees Over The Dumbbells V-Ups 1-2-4-8-16-32-64 3 Man Makers #50/#35 after each round Metcon (No Measure) Home WOD “Tabata Arms” Bicep Curls Tricep Skull Crushers Plank Push Ups

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) Home WOD 12 Minute EMOM of: 1) 5 Single Dumbbell Sotts Press (each side) 2) 5 Single Dumbbell Windmill (each side) 3) 5 Single Dumbbell Corkscrew (each side) 4) 5 Single Dumbbell Overhead Squats (each side) Metcon (Time) Home WOD Alternating Leg Pistols Dumbbell Alternating …