CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double undersWomen: …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard A: High-Hang Snatch (15 Minute EMOM) Minute 1 – 3 High Hang Power Snatch Minute 2 – 4 Hang Power Snatch Minute 3 – 5 Power Snatch Minute 4 – 3 High Hang Power Snatch . . . . . . …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Come Cheer on Your Fellow Members at the Holiday Throwdown Today at CrossFit YKV (There will be no classes today) Members: Join us at CrossFit YKV for the 12 Bars Ugly Holiday Sweater Pub Crawl. Everyone Welcome! Metcon (Time) WOD #1 RX …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Split Snatch (5 x 4 ) CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting View Public Whiteboard A: Squat Snatch + Low Hang Squat Snatch + Hang Squat Snatch (5 x 1 @ 70% of Squat Snatch) building B: Squat Clean (5 x 1.1.1. @ 70% of 1RM Squat Clean) hold across, rest 10’s between reps C: Back …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Jerk Balance (3 x 3 ) Hold Across, 60% 1RM Spilt Jerk Split Jerk (5 x 4 ) TNG, Hold Across Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 8 Push Press #135/#95 12 Pull Ups 14 Front Rack Lunges …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Sadly today we say goodbye to Erika as she moves to another end of the city. We will miss you Erika! Squat Clean (5 x 4 ) Metcon (Time) With a partner complete the following: 50 Synchronized Wall Balls #20/#14 30 Cleans …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 3) A2: Gladiator Row (5 x 8 each side)) Metcon (Time) Calorie Row Burpees Over The Rower T2B 27-21-15-9

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Back Squat (5 x 5 ) Metcon (Time) Du’s 84-60-36 Dumbbell Squats #50/#35 42-30-18 C2B 21-15-9

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard A: High Hang Squat Clean (3 x 3 ) 70% Max Squat Clean B: Squat Clean (5 1.1.1.) 10 seconds rest between reps C: Front squat (5 x 5) D: Metcon (AMRAP – Reps) 3 Minute AMRAP of: 10 G2O #135/#95 …