CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Double-Unders (Accumulate 100/200/300 Reps) Pick a “Level” of Double Unders depending on where you are at. Metcon (5 Rounds for reps) Tabata Burpees Tabata Plyometric Split Squat Tabata V-Ups Tabata Hand to Elbow Push Up https://www.youtube.com/watch?v=cGEOELTPnXA Tabata Du’s Tabata score is the …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) 100 Jump Squats 75 Thrusters (Dumbbells, KB’s or anything you can find around the house) 50 Burpees 100 Sit Ups 50 Burpees 75 Thrusters (Dumbbells, KB’s or anything you can find around the house) 100 Jump Squats Metcon (Time) “Equipment …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Back Squat (5 x 8) Alternate every 2 minutes between Back Squats and Front Squats for 20 Minutes 75% 1RM Back Squat Hold Across Front squat (5 x 4 ) Alternate every 2 minutes between Back Squats and Front Squats for 20 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Deadlift (5 x 3 ) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 12 Deadlifts #155/#95 5 Bar Over Burpees 9 Hang Power Cleans #155/#95 5 Bar Over Burpees 6 S2O #155/#95 5 Bar Over Burpees

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Good Luck to Dermot as he competes at the Atlas Games this weekend!!! Metcon (AMRAP – Reps) With a partner complete the following 4 Minute AMRAP of: 5 Synchronized Thrusters #135/#95 10 Synchronized Bar Over Burpees 15 Synchronized T2B And then In …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Tempo Power Clean + Hang Squat Clean + Squat Clean (15 Minutes to find a heavy complex) 4 Seconds Tempo B: Front Squat + Jerk (5 x 1 + 2) 70-80% of 1RM Clean and Jerk C: Power Snatch (10 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Today we say goodbye to DK as he opens up CrossFit Muskoka! We wish him luck! The 7pm Class and Social has been postponed. We are very sorry for the inconvenience. Power Clean (3-2-1-3-2-1) 80%-85%-90%-85%-90%-95% Metcon (AMRAP – Rounds and Reps) 20 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Thruster (5 x 2 ) Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Tempo Power Clean + Hang Squat Clean + Squat Clean (4 x 1.1. ) 4 Seconds Tempo B: Front Squat + Jerk (5 x 1 + 2) 70-80% of 1RM Clean and Jerk C: Power Snatch (10 x 2 EMOM …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Snatch Grip High Pull + Squat Snatch + Overhead Squat (4 x 1 ) Overhead Squats (4 x 3) Amanda (Time) 3 Rounds for time of 9-7-5 reps of: Ring Muscle-ups Snatch, 135#/95#Pick Amanda or Amanda Jr Metcon (Time) “Amanda Jr” Squat …