CrossFit June 28th, 2017

CrossFit YKV – CrossFit Split Jerk (5 x 2) Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP of: 8 Box Jump Overs 24”/20” 10 Push Ups 12 Ball Slams #40/#30 1000m Run (Time)
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CrossFit June 27th, 2017

CrossFit YKV – CrossFit Squat Snatch (12 Minutes to Find Your 1RM) Metcon (AMRAP – Reps) “Blinch vs Dukowski” 7 Minute AMRAP of: 10 Power Snatch #75/#55 15 Bar Over Burpees 2 Minutes Rest 7 Minute AMRAP of: 10 Push Press...
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CrossFit June 26th, 2017

CrossFit YKV – CrossFit Front squat (5 x 3) Metcon (Time) KB Swings #2/#1.5 KB Goblet Lunge Steps #2/#1.5 (Each Leg) T2B 21-15-9
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CrossFit July 25th, 2017

CrossFit YKV – CrossFit Metcon (Time) G2O #155/#105 1-10 1 Round of Cindy after each round (5 Pull Ups, 10 Push Ups, 15 Air Squats) 400m Run after round 3, 6, 9
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CrossFit June 24th, 2017

CrossFit YKV – CrossFit Metcon (AMRAP – Reps) “Batman and Robin” With a partner complete the following 26 Minute AMRAP Partner A runs a 400M Sprint Partner B does AMRAP Thrusters 95/#65 until A finishes Switch and repeat. (score is reps...
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CrossFit Strongman June 24th, 2017

CrossFit YKV – CrossFit Strongman and Powerlifting Axel Bar G2O (5-4-3-2-1) Metcon (Time) “Axel Bar Grace” 30 G2O #135/#95
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CrossFit June 23rd, 2017

CrossFit YKV – CrossFit Snatch Pull (5 x 5 ) Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP of: 26’ Db Front Rack Walking Lunges #50/#35 12 Db Power Cleans #50/#35 26’ Db Front Rack Walking Lunges #50/#35 12 C2B...
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CrossFit June 22nd, 2017

CrossFit YKV – CrossFit A1: Bench Press (5 x 6) A2: Bent Over Row (5 x 8) Metcon (AMRAP – Reps) 8 Minute AMRAP Ladder of Overhead Squats #115/#75 Bar Over Burpees 3, 6, 9, 12, 15 ……….. Skill Pick a...
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CrossFit Pride WOD June 21st, 2017

CrossFit YKV – CrossFit Special Event Warm-up TABATA 15 rounds a. Air Squat b. Sit Up (butterfly, use arms as well) c. Push up Mobility, rotate between 30 seconds of the following stretches: RS Lateral stretch LS Lateral Stretch RS Sofa...
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CrossFit June 21st, 2017

CrossFit YKV – CrossFit 1 Power Clean + 2 Hang Squat Clean + 1 Squat Clean (5 x 1) Metcon (Time) 10 Db Power Snatches #50/#35 15 Box Jumps 24″/20″ 20 Db Power Snatches #50/#35 15 Box Jumps 24″/20″ 30 Db...
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CrossFit June 20th, 2017

CrossFit YKV – CrossFit Strict Press (5 x 2) Metcon (AMRAP – Rounds) Death By: 1st- 1 Pull Up 2nd –2 Thusters #95/#65 3rd – 3 Pull Ups 4th –4 Thusters #95/#65 5th, 6th ……….. 1st- 1 Bar Over Burpee 2nd...
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CrossFit June 19th, 2017

CrossFit YKV – CrossFit Front squat (5 x 4) Turkish Get Up (3 x 5) Metcon (AMRAP – Reps) 13 Minute AMRAP of: 150 Wall balls #20/#14 90 DU’s 30 Dips Rx+ Set up the bottom of the rings above the...
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CrossFit June 18, 2017

CrossFit YKV – CrossFit Deadlift (4 x 8) Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsChoose your own adventure Cindy or Mary It’s your choice Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of:...
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CrossFit Comp Class June 17th, 2017

CrossFit YKV – Comp Class 1 Power Clean + 2 Hang Squat Clean + 1 Squat Clean (5 x 1) Clean Pull (5 x 5 ) Yoke Carry (12 Minutes to Find Your 1RM) Pick Yoke Carry or Overhead Yoke Carry...
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CrossFit Powerlifting June 17th, 2017

CrossFit YKV – CrossFit Strongman and Powerlifting Good Mornings (6 x 3) Floor Press (6 x 3) Db Walking Lunges (4 x 6) Dips (4 x 6) Glute-Ham Raises (4 x 8) JM Press (4 x 8) GHD Situps (3 x...
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CrossFit June 17th, 2017

CrossFit YKV – CrossFit Metcon (AMRAP – Rounds and Reps) With a partner complete the following: 9 Minute AMRAP of: Partner 1 15 Wall Balls #20/#14 10 Burpees Partner 2 Wall Sit 2 Minute Rest 9 Minute AMRAP of: Partner 1...
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CrossFit June 16th, 2017

CrossFit YKV – CrossFit Snatch Balance (3 x 5) Overhead Squats (3 x 5) Metcon (Time) 30 Power Snatch #135/#95 1000m Run 30 Clean and Jerk #135/#95 200 Du’s Time Cap 25 minutesPlease make sure you sign up for classes on...
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CrossFit June 15th, 2017

CrossFit YKV – CrossFit Split Jerk (5 x 3) Metcon (Time) 500 m Row 21 Russian KB Swings #2/#1.5 12 C2B 3 RoundsPlease make sure you sign up for classes on Wodify ahead of time to save your spot
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CrossFit June 14th, 2017

CrossFit YKV – CrossFit Hang Squat Clean (3 EMOM for 10 Minutes) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP of the Following: 5 Power Cleans 135#/95# 10 Bar Over Burpees 20 Sit Ups 40 Air SquatsPlease make sure you...
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CrossFit June 13th, 2017

CrossFit YKV – CrossFit Push Jerk (5 x 5) Metcon (AMRAP – Reps) 20 Minute AMRAP of: 400 M Run Max Wall Balls #20/#14Please make sure you sign up for classes on Wodify ahead of time to save your spot
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CrossFit June 12th, 2017

CrossFit YKV – CrossFit Front squat (5 x 5) Metcon (Time) 10 Front Squat #185/#130 20 Bar Over Burpees 30 Pull Ups 3 RoundsThe bar comes off the ground 20 minute cap
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CrossFit June 11th, 2017

CrossFit YKV – CrossFit Push Press (5 x 3) Metcon (Time) 400m Run 30 Push Press #95/#65 30 Front Rack Lunges #95/#65 400m Run 20 Push Press #95/#65 20 Front Rack Lunges #95/#65 400m Run 10 Push Press #95/#65 10 Front...
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CrossFit June 10th, 2017

CrossFit YKV – CrossFit Metcon (AMRAP – Reps) “Parking Lot Pandemic” With a partner complete the following: Tire Flips Farmers Carry 25” #210/#140 Sandbag Cleans #50/#30 Assault Bike Calories Atlas Stone Cleans #95/#50 Sled Push #200 90 seconds at each station...
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CrossFit Strongman June 10th, 2017

CrossFit YKV – CrossFit Strongman and Powerlifting Metcon (AMRAP – Reps) “Parking Lot Pandemic” Tire Flips Farmers Carry 25” #210/#140 Sandbag Cleans #50/#30 Assault Bike Calories Atlas Stone Cleans #95/#50 Sled Push #200 90 seconds at each station 30 seconds rest...
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CrossFit June 9th, 2017

CrossFit YKV – CrossFit Power Snatch (10 Minute EMOM) 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch Metcon (Time) 1000m run And then 8 Rounds 4 HSPU’s 8 Pull Ups 12 Air SquatsPlease make sure...
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CrossFit June 8th, 2017

CrossFit YKV – CrossFit Guess Who’s Birthday it is???? A1: Bench Press (5 x 8) A2: Db Gladiator Row (5 x 8) Metcon (AMRAP – Reps) “The Birthday Boy” 7 Minute AMRAP of: Wall Balls #20/#14 Jump Squats 5, 10, 15,...
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CrossFit June 7th, 2017

CrossFit YKV – CrossFit Power Clean (5 x 2) “Elizabeth” (Time) Squat Cleans #135/#95 Dips 21-15-9 Rx+ The bottom of the rings set up above the tip of the your finger with your arm stretched above your headPlease make sure you...
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CrossFit June 6th, 2017

CrossFit YKV – CrossFit Metcon (Time) Burpees Pull Ups Box jumps 24”/20” 1-10 Push Press #105/#75 Front Squat #105/#75 Thruster #105/#75 10-1
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CrossFit June 5th, 2017

CrossFit YKV – CrossFit Deadlift (12 Minutes to Find Your 1RM) Metcon (AMRAP – Rounds and Reps) “The Chief” 3 Minute AMRAP of: 3 Power Clean #135/#95 6 Push Ups 9 Air Squats 1 Minute Rest 5 Rounds Begin each round...
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CrossFit Comp Class June 4th, 2017

CrossFit YKV – Comp Class Squat Snatch (5 x 1) Overhead Squats (5 x 3) Metcon (Time) 8 Deadlifts (155#/115#) 7 Cleans (155#/115#) 6 Snatches (155#/115#) 8 Pull-Ups 7 Chest-To-Bar Pull-Ups 6 Bar Muscle-Ups 6 Deadlifts (155#/115#) 5 Cleans (155#/115#) 4...
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