CrossFit Comp Class July 23rd, 2017

CrossFit YKV – Comp Class Power Clean (4 x 2 ) 90 Second Intervals Hang Squat Clean (4 x 2 ) 90 Second Intervals Squat Clean (4 x 2 ) 90 Second Intervals Front squat (5 x 5 ) Metcon (Time)...
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CrossFit July 23rd, 2017

CrossFit YKV – CrossFit Deadlift (5 x 3 ) Metcon (Time) 150 Unbroken Wall Balls #20/#14 Row 20/14 Calories + 5 Burpees over the rower every time the ball drops or you stop 20 Minute Cap
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CrossFit July 22nd, 2017

CrossFit YKV – CrossFit Metcon (AMRAP – Reps) “Parking Lot Pandemic #2” Tire Flips Calories on the Rower Farmers Carry 25” #210/#140 Calories on the Assault Bike Atlas Stone Squat Clean #95/#50 Sled Pull #200/#140 Atlas Stone Carry 25′ #95/#50 2...
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CrossFit July 21st, 2017

CrossFit YKV – CrossFit Squat Snatch (12 Minute AMRAP) Min 1-4 3 Reps Min 5-8 2 Reps Min 9-12 1 Rep Metcon (Time) 400m Run 21 Kb Snatch #1.5/#1 21 Pull Ups 400m Run 15 Kb Snatch #1.5/#1 15 Pull Ups...
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CrossFit July 20th, 2017

CrossFit YKV – CrossFit Push Jerk (5 x 3) Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH...
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CrossFit July 19th, 2017

CrossFit YKV – CrossFit Squat Clean (12 Minute EMOM) Min 1-4 3 Reps Min 5-8 2 Reps Min 9-12 1 Rep Metcon (Time) 21 Box Jump 24”/20” 15 Double KB Squat Clean #1.5/#1 9 C2B 3 RoundsStep Ups = Scaled
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“Through thick and thin”

CrossFit YKV – CrossFit Special Event Warm-up Browling for Calories 4 rounds: A. Guess the number of calories that you are going to row within 1 minute B. Get rowing, pull strong through each stroke C. 5 burpees per every calories...
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CrossFit July 18th, 2017

CrossFit YKV – CrossFit Metcon (AMRAP – Reps) 8 Minute AMRAP Odd- 12 Front Rack Lunge #95/#65 Even- 8 Bar Over Burpees 2 Minutes Rest 8 Minute AMRAP Odd- 12 Front Squat #115/#75 Even- 8 T2B 2 Minutes Rest 8 Minute...
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CrossFit July 17th, 2017

CrossFit YKV – CrossFit Back Squat (5 x 4) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
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CrossFit July 16th, 2017

CrossFit YKV – CrossFit Deadlift (5 x 4) Metcon (Time) 750m Row 50 Wall Balls #20/#14 25 Burpees
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CrossFit July 15th, 2017

CrossFit YKV – CrossFit Metcon (AMRAP – Rounds and Reps) “Partner Barbara” With a partner complete the following 30 Minute AMRAP of: Partner 1 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats Partner 2 Run 400m When...
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CrossFit July 14th, 2017

CrossFit YKV – CrossFit Overhead Squats (5 x 5 ) Metcon (5 Rounds for reps) “Tabata Fight Gone Bad” Wall Balls #20/#14 SDHP 75”/55# Box Jumps 24”/20” Push Press 75”/55# Calorie Row 20 seconds of work and 10 seconds of rest....
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CrossFit Friday Night Lights July 14th, 2017

CrossFit YKV – CrossFit Special Event Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups8 Minute Cap 5 Minutes rest Metcon (Time) “Power Elizabeth” Power Clean #135/#95 Dips 21-15-98 Minute Cap Women HR Push ups 5 minutes Rest Metcon (Time) 200 Double...
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CrossFit July 13th, 2017

CrossFit YKV – CrossFit Split Jerk (5 x 1) Donny (Time) 21-15-9-9-15-21 Deadlift, 225# BurpeeIn honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011To learn more about Donny click hereWomen 155# Time Cap...
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CrossFit July 12th, 2017

CrossFit YKV – CrossFit Bear Complex (5 x 7) Power Clean Front Squat Push Press Back Squat Second Push PressComplete 5 movements for 1 repetition of the complex. Complete the complex 7 times unbroken without letting go of the bar or...
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CrossFit July 11th, 2017

CrossFit YKV – CrossFit A1: Bench Press (5 x 4) A2: Gladiator Row (5 x 8) Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP of: 3 Rope Climb 15’ 15 Db Trusters #50/#35 1 Minute Rest 5 Minute AMRAP of:...
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CrossFit July 10th, 2017

CrossFit YKV – CrossFit Front squat (12 Minutes to find your 1RM) Metcon (Time) 30 Push Ups 20 Front Squat #115/#75 20 Push Press #115/#75 30 Sit Ups 4 Rounds 20 Minute Cap
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CrossFit July 9th, 2017

CrossFit YKV – CrossFit Deadlift (5 x 5) Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups
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Anniversary Partner Competition and BBQ July 8th, 2017

CrossFit YKV – CrossFit Metcon (AMRAP – Rounds) “Anatomical Meltdown” Rx’d 400 m Partner Carry (both partners must carry 200m partitioned in any way) Accumulate #10 000/#7000 of G2O (One partner works at a time) AMRAP Synchronized Bar Facing Burpees Record...
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CrossFit July 7th, 2017

CrossFit YKV – CrossFit Back Squat (5 x 5) Metcon (Time) “Whitten Jr” 11 Kb Swings #2/#1.5 11 Box Jumps #24/#20 200m Run 11 Burpees 11 Wall Balls #20/#14 5 Rounds 22 Minute Cap
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CrossFit July 6th, 2017

CrossFit YKV – CrossFit Power Snatch (12 Minute EMOM) Min 1-4 3 Reps Min 5-8 2 Reps Min 9-12 1 Rep Metcon (Time) 10 Overhead Squats #95/#65 250m Row 7 Rounds20 Minute Cap
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CrossFit July 5th, 2017

CrossFit YKV – CrossFit Push Jerk (4 EMOM for 10 Minutes) Metcon (Time) Db Power Clean #50/#35 10-1 Db Push Jerk #50/#35 1-10 Rx+ #60/#45
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CrossFit July 4th, 2017

CrossFit YKV – CrossFit Front squat (5 x 2) Metcon (AMRAP – Reps) 13 Minute AMRAP of: Ring or bar Mu’s 200 m Run Every time you drop off the rings or barScale C2B or Pull Up Finisher Tabata V-Ups
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CrossFit July 3rd, 2017

CrossFit YKV – CrossFit Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body WeightPick a girl Linda or Kelly Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball...
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CrossFit July 2nd, 2017

CrossFit YKV – CrossFit Strict Press (5-4-3-2-1) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#
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CrossFit July 1st, 2017

CrossFit YKV – CrossFit Metcon (Time) “Happy Canada Day” With a partner: Accumulate Back Squats 15 000lbs for men (i.e. 96 x #155, 111 x #135, 130 x #115, 157 x #95, etc) 10 500lbs for Women (i.e. 100 x 105,...
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CrossFit Powerlifting July 1st, 2017

CrossFit YKV – CrossFit Strongman and Powerlifting Bench Press (8 x 3) Floor Press (4 x 6) Gladiator Row (4 x 8) JM Press (4 x 8) Sit-ups (4 x 25)
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CrossFit Comp Class July 1st, 2017

CrossFit YKV – Comp Class Snatch (5 x 1) Overhead Squats (5 x 1) Metcon (AMRAP – Reps) 10 Minute AMRAP of: MU’s Metcon (Time) 30 Squat Cleans #205/#145
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CrossFit June 30th, 2017

CrossFit YKV – CrossFit Push Press (5 x 2) Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP of: 15 Box Jump 24”/20” 12 Push Press #115/#75 9 T2B
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Friday Day Night Lights!! June 30th, 2017

CrossFit YKV – CrossFit Special Event Tonight we say goodbye to Mr Smelly Shirt Himself! We will miss you Metcon (Time) “Nedward Scissorhands” Burpees KB Power Snatch #1.5/#1 Pull Ups 21-15-9 1000m Farmers Carry #1.5/#1 Burpee Tuck Jump Double KB Squat...
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