CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) Home WOD EMOM for 12 Minutes of: 1) 40 Seconds Handstand Hold 2) 15 Z-Press 3) 12 Log Rolls 4 Rounds Metcon (Time) Home WOD “Home Angie” 100 Burpees 100 Sit Ups 100 Push Ups 100 Air Squats

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) Home WOD 50 Dumbbell Squats #50/#35 40 Calorie Row or Renegade Row #50/#35 30 Dumbbell G2O #50/#35 50 Dumbbell Lunge Steps #50/#35 40 Calorie Row or Renegade Row #50/#35 30 Dumbbell G2O #50/#35 50 Overhead Single Dumbbell Squats #50/#35 40 Calorie Row or Renegade Row #50/#35 …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) Home WOD EMOM for 15 Minutes of: 1) 10 Candlestick Pistols 2) 15 Single Leg Romanian Deadlifts (left side) 3) 15 Single Leg Romanian Deadlifts (right side) 4) 15 Bulgarian Split Squats (left side) 5) 15 Bulgarian Split Squats (right side) 3 Rounds Metcon (Time) …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) Home WOD 20 Devils Press #50/#35 40 Dumbbell Push Jerk #50/#35 60 Dumbbell Burpees #50/#35 80 Dumbbell Squats #50/#35 100 Lateral Hops Over The Dumbbell Partition as needed

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) Home WOD 15 Minute EMOM of: 1) Plank 2) Rockers 3) Superman Rockers 4) Side Plank Right Side 5) Side Plank Left Side Metcon (AMRAP – Rounds and Reps) Home WOD “The Chief at Home” 3 Minute AMRAP of: 3 Dumbbell Power Cleans #50/#35 6 …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) Home WOD Tabata Dumbbell Squats #50/#35 Tabata Dumbbell Burpees #50/#35 Tabata Dumbbell Alternating Snatch #50/#35 Tabata Dumbbell Lunge Steps #50/#35 Tabata Dumbbell Push Press #50/#35 1 Minute Rest Between Movements The Tabata interval is 20 seconds of work followed by 10 seconds of …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) Home WOD EMOM for 12 Minutes of: 1) 5-10 HSPU’s 2) 15 Donkey Kicks 3) 20 Shoulder Taps Metcon (Time) Home WOD “Barbs” 20 Gladiator Rows #50/#35 30 Push Ups 40 Sit Ups 50 Air Squats 1 Minutes Rest 4 Rounds

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Home WOD 2.5 Minute AMRAP of: 12 Dumbbell Deadlifts #50/#35 9 Dumbbell Hang Power Cleans  #50/#35 6 Dumbbell Push Jerk #50/#35 Max Burpees in the remainder of the AMRAP: 1 Minute Rest 10 Rounds Metcon (No Measure) Home WOD E30S for 5 Minutes of: …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) Home WOD E1.5MOM for 13.5 Minutes 1) 10 Paused Goblet Squats 2) 20 Alternating Pistols 3) 30 Wall Facing Squats Metcon (AMRAP – Rounds and Reps) Home WOD 15 Minute AMRAP of: 50 Dumbbell Squats #50/#35 25 Dumbbell Burpees #50/#35 50 V-Ups 25 HSPU’s

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Home WOD 10 Minute AMRAP of: Odd Minutes – 7 Dumbbell Power Cleans #50/#35 Even Minutes – 14 Dips 2 Minutes Rest 10 Minute AMRAP of: Odd Minutes – 7 Dumbbell Push Press #50/#35 Even Minutes – 14 Plank Push Ups Rest 2 Minutes …