CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) Home WOD “Home Nancy” 400m Run/Row or 2 Minutes of Cardio 15 Single Dumbbell Overhead Squats #50/#35 5 Rounds And Then “Home Annie” Double Unders Sit Ups 50-40-30-20-10 And Then “Home Ellen” 20 Burpees 21 Alternating Dumbbell Snatches #50/#35 12 Dumbbell Thrusters #50/#35 3 Rounds

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) Home WOD “14 Days of Quarantine” 1 Devils Press #50/#35 2 Dumbbell Squat Cleans #50/#35 3 Dumbbell Push Jerk #50/#35 4 Dumbbell Lunge Steps #50/#35 5 Dumbbell Deadlifts #50/#35 6 Gladiator Row #50/#35 7 Burpees Over The Dumbbells 8 Dumbbell SDHP #50/#35 9 Dumbbell Swings #50/#35 …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) Home WOD 12 Minute EMOM of: A1) 10 Candlesticks A2) 12 Bulgarian Split Squat Right Side A3) 12 Bulgarian Split Squat Left Side A4) Static Wall Squat Metcon (Time) Home WOD 100 Double Unders And Then: Dumbbell Snatch #50/#35 Dumbbell Overhead Squat #50/#35 Burpees Over …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) Home WOD 12 Minute EMOM of: 1) Wall Walks 2) Rockers 3) Handstand Hold 4) Superman Rockers 15 Seconds Rest Between Exercises Metcon (3 Rounds for time) Home WOD :00 5 Rounds of Sindee 50 Dumbbell Squat Cleans #50/#35 10:00 4 Rounds of Sindee 50 …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) Home WOD 12 Minute EMOM of: 1) 1 Turkish Get Up (each side) 2) 5 Windmills (each side) 3) 5 Overhead Squats Metcon (Time) Home WOD “One Arm Bandit” 15 Dumbbell Snatches, Left #50/#35 15 Dumbbell Overhead Lunges, Left #50/#35 15 Dumbbell Snatches, Right #50/#35 …

CrossFit YKV – CrossFit View Public Whiteboard Today we say Goodbye to Laith as he heads to Spain to take on a new job! We will miss you buddy! Metcon (AMRAP – Reps) Home WOD 40 Minute AMRAP of: 10 Burpees 10 Burpees 25 Push Ups 10 Burpees 25 Push Ups 50 Lunge Steps 10 …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Home WOD “Home Fran” 10 Minute AMRAP of: Odd Minutes – 9 Dumbbell Thrusters #50/#35 Even Minutes – 9 Dumbbell Gladiator Rows #50/#35 Rest 2 Minutes “Home Elizabeth” 10 Minute AMRAP of: Odd Minutes – 9 Dumbbell Power Cleans #50/#35 Even Minutes – 9 …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) Outdoor WOD 50 Wall Balls #20/#14 40 Sit Ups 30 Jump Squats 20 Burpees 10 Ball Slams #40/#30 1 Minute Rest 4 Rounds Metcon (Time) Home WOD 50 Single Dumbbell Alternating Snatch #50/#35 40 Sit Ups 30 Jump Squats 20 Burpees 10 Dumbbell Devils Press #50/#35 …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Outdoor WOD With a partner complete the following 30 Minute AMRAP of: 50 Front Squats #185/#125 50 Burpees 50 Cleans #165/#115 50 Burpees 50 S2O #135/#95 50 Burpees 50 Thrusters #95/#65 50 Burpees One partner works at a time Metcon (AMRAP – …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Outdoor WOD 10 Minute AMRAP of: Dumbbell Deadlifts #100/#70 Box Jumps 24″/20″ 21-15-9 3 Minutes Rest 10 Minute AMRAP of: Bench Press #155/#105 Calorie Row 21-15-9 3 Minutes Rest 10 Minute AMRAP of: Wall Balls #20/#14 Assault Bike Calories 21-15-9 Metcon (AMRAP …