CrossFit YKV – CrossFit View Public Whiteboard Chapman (Time) 1200m Run 100 Push Ups 25 Broad Jumps 6’/4′ 100 Sit Ups 1200m Run 100 Push Ups 25 Broad Jumps 6’/4′ 100 Sit Ups 1200m Run Wear a Weight Vest #20/#141200m Run/Row or 6 Minutes of Cardio

CrossFit YKV – CrossFit View Public Whiteboard Chapman (Time) 1200m Run 100 Push Ups 25 Broad Jumps 6’/4′ 100 Sit Ups 1200m Run 100 Push Ups 25 Broad Jumps 6’/4′ 100 Sit Ups 1200m Run Wear a Weight Vest #20/#14Outdoor and Home WOD 1200m Run/Row 6 Minutes of Cardio

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Outdoor WOD 35 Minute AMRAP of: “Elizabeth” Squat Cleans #135/#95 Dips 21-15-9 “Karabell” 3 Power Snatch #135/#95 15 Wall Balls #20/#14 10 Rounds Metcon (AMRAP – Rounds and Reps) Home WOD 35 Minute AMRAP of: “Home Elizabeth” Dumbbell Squat Cleans #50/#35 Dips …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) Outdoor WOD STO #135/#95 21-15-9-9-15-21 Run 800m-600m-400m-400m-600m-800m Metcon (Time) Home WOD STO #50/#35 21-15-9-9-15-21 Run/Row or Cardio 800m/4 Min – 600m/3 Min – 400m/2 Min-400m/2 Min – 600m/3 Min -800m/4 Min

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Outdoor WOD 3 Minute AMRAP of: 15/10 Assault Bike Calories 10 Burpee Box Jumps 24″/20″ Max D-Ball/Sandbag Cleans Over The Shoulder #100/#70 1 Minute Rest 3 Rounds 3 Minute AMRAP of: 15/10 Calorie Row 10 Burpees Over The Rower Max D-Ball/Sandbag Squats #100/#70 1 …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) Outdoor WOD 1-2-3-4-5-6-7-8-9-10 Burpees 1-2-3-4-5-6-7-8-9-10 Sit Ups 2-4-6-8-10-12-14-16-18-20 Ball Slams #40/#30 1 Mile Run 1-2-3-4-5-6-7-8-9-10 Burpees 1-2-3-4-5-6-7-8-9-10 V-Ups 2-4-6-8-10-12-14-16-18-20 Wall Balls #20/#14 Metcon (Time) Home WOD 1-2-3-4-5-6-7-8-9-10 Burpees 1-2-3-4-5-6-7-8-9-10 Sit Ups 2-4-6-8-10-12-14-16-18-20 Single Dumbbell Hang Clean and Press #50/#35 1 Mile Run 1-2-3-4-5-6-7-8-9-10 Burpees 1-2-3-4-5-6-7-8-9-10 V-Ups …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Outdoor WOD 5 Minute AMRAP of: 7 Synchronized Thrusters #135/#95 14 Synchronized Burpee Box Jump 24″/20″ 21 Synchronized Jump Squats Power Snatches #135/#95 in the remainder in the remaining time 2 Minutes Rest 5 Rounds Metcon (AMRAP – Rounds and Reps) Home WOD 5 …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) Outdoor WOD “DT” 12 Deadlifts #155/#105 9 Hang Power Cleans #155/#105 6 Push Jerk #155/#105 5 Rounds And Then “Omar” 10 Thrusters #95/#65 15 Burpees 20 Thrusters #95/#65 25 Burpees 30 Thrusters #95/#65 35 Burpees And Then “Randy” 75 Power Snatches #75/#55 Metcon (Time) Home WOD …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) Outdoor WOD Squat Cleans #135/#95 V-Ups 21-18-15-12-9-6-3 Run 400m after each round Metcon (Time) Home WOD Dumbbell Squat Cleans #50/#35 V-Ups 21-18-15-12-9-6-3 Run/Row 400m or 2 minutes of Cardio after each round

CrossFit YKV – CrossFit View Public Whiteboard Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010To learn more about Abbate click hereOutdoor …