CrossFit November 22nd, 2017

CrossFit YKV – CrossFit Clean and Jerk (5 x 2) Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP of: Squat Cleans #155/#105 Burpees 3-6-9-12-15 ………
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CrossFit November 21st, 2017

CrossFit YKV – CrossFit Strict Press (5 x 5 ) Max Watts (AMRAP – Reps) 3 attempts to find your Max Watts on the rower Each attempt is 10 strokes or less Damper must be set on 10 Metcon (AMRAP –...
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CrossFit November 20th, 2017

CrossFit YKV – CrossFit Front squat (5 x 3) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 20 Push Ups 20 Front Squats #115/#75 20 Push Press #115/#75
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CrossFit Comp Class November 19th, 2017

CrossFit YKV – Comp Class “She Bear” Complex (5 x 1 ) 1 Power Snatch 1 OHS 1Squat Snatch 1 OHS 1 Snatch Balance 1 OHS Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# Metcon (AMRAP – Rounds and Reps) 0-3mins 2 rounds...
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CrossFit November 19th, 2017

CrossFit YKV – CrossFit Deadlift (5 x 4) 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
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CrossFit Rowing Tournament November 18th, 2017

CrossFit YKV – CrossFit Metcon (No Measure) 1. Team Pay the “Price” 2. “Lyon’s” Bow Leg Bobcats 3. “Wright’s” Don’t let them see me cry 4. “Pape’s” What?!… Its not bench day?!!! Event 1: Team 150m relay (all team members get...
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CrossFit November 18th, 2017

CrossFit YKV – CrossFit Metcon (AMRAP – Reps) With a partner complete the following: 4 Minute AMRAP 10 Synchronized Burpees 10 Synchronized SDHP #1.5/#1 20 Synchronized Goblet Lunge Steps #1.5/#1 AMRAP Alternating Wall Balls #20/#14 in remaining time 5 Rounds Instructors...
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CrossFit November 17th, 2017

CrossFit YKV – CrossFit Squat Snatch (12 Minute EMOM) 1-4 Minutes 3 Reps 5-8 Minutes 2 Reps 9-12 Minutes 1 Rep Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP of: 16 C2B 26’ DB Right Arm Overhead Walking Lunges #50/#35...
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CrossFit November 16th, 2017

CrossFit YKV – CrossFit Happy 30th Birthday Stephanie!!!!!!! Love Matt and the CrossFit YKV Team A1: Bench Press (5 x 10) A2: Ring Rows (5 x 10) Metcon (AMRAP – Rounds and Reps) “Dirty Thirty” 15 Minute AMRAP of: 30 Burpees...
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CrossFit November 15th, 2017

CrossFit YKV – CrossFit Power Clean (EMOM for 12 Minutes) 1-4 Minutes 3 Reps 5-8 Minutes 2 Reps 9-12 Minutes 1 Rep Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 4 Squat Cleans #135/#95 8 T2B 12 Air Squats
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CrossFit November 14th, 2017

CrossFit YKV – CrossFit Push Press (5-4-3-2-1) Metcon (AMRAP – Reps) 8 Minute AMRAP of: Burpee Pull Ups 2 Minute Rest 6 Minute AMRAP of: Wall Balls #20/#14 2 Minute Rest 4 Minute AMRAP of: Calorie Row 2 Minute Rest 2...
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CrossFit November 13th, 2017

CrossFit YKV – CrossFit Front squat (5 x 4 ) Metcon (Time) Front Squat #135/#95 Bar Over Burpees 21-15-9-15-2120 Minute Cap
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CrossFit November 12th, 2017

CrossFit YKV – CrossFit Deadlift (5 x 5 ) CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6...
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CrossFit November 11th, 2017 Remembrance Day

CrossFit YKV – CrossFit Metcon (Time) With a partner complete 11 Rounds of the following: 11 Synchronized Thrusters #95/#65 11 Synchronized Bar Over Burpees 11 Synchornized Db Snatches #45/#30 11 Man Makers #45/#30 (one partner works at a time) At the...
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CrossFit Strongman November 11th, 2017

CrossFit YKV – CrossFit Strongman and Powerlifting Bench Press (5-4-3-2-1) Metcon (Time) Bench Press #BW 21-15-9 Row 750m-500m-250m
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CrossFit November 10th, 2017

CrossFit YKV – CrossFit Snatch Balance (5 x 2) Metcon (AMRAP – Reps) 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches #95/#65 Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, #115/#75 *Prior to 12:00, complete 3 rounds of:...
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CrossFit November 9th, 2017

CrossFit YKV – CrossFit A1: Strict Ring Dips (5 x 10) Add weight as needed A2: Strict Chin Up (5 x 8) Add weight as needed A3: Strict T2B (5 x 6) Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP...
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CrossFit November 8th, 2017

CrossFit YKV – CrossFit McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn...
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CrossFit November 7th, 2017

CrossFit YKV – CrossFit Strict Press (5 x 5 ) Metcon (AMRAP – Reps) 3 Minute AMRAP: Buy In 5 Thrusters #135/#95 10 Burpees 15 Jump Squats 1 Minute Rest 5 Rounds Perform Wall Balls #20/#14 in the remaining time of...
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CrossFit November 6th, 2017

CrossFit YKV – CrossFit Front squat (5 x 5) Metcon (AMRAP – Rounds and Reps) “Hold on Tight” 14 Minute AMRAP of: 21/15 Calorie Row 15 Db Alternating Power Snatch #50/#35 9 C2B
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CrossFit November 5th, 2017

CrossFit YKV – CrossFit Push Jerk (5-4-3-2-1) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was...
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CrossFit Comp Class November 5th, 2017

CrossFit YKV – Comp Class Squat Snatch (EMOM) Start at #95/#65 and increase by #10/#5 to 1RM Squat Clean (EMOM) Start at last failed attempt of the Squat Snatch and increase by #15/#10 to 1RM Deadlift (EMOM) Start at last failed...
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CrossFit November 4th, 2017

CrossFit YKV – CrossFit Metcon (AMRAP – Rounds and Reps) Perform the following with both partners working at the same time but not on the same exercise. 7 Minute AMRAP of: 20 Assault Bike/Rowing Calories 15 Burpees 90 Seconds Rest 7...
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CrossFit Strongman November 4th, 2017

CrossFit YKV – CrossFit Strongman and Powerlifting 15 Minutes to Find Your MAX Yoke Carry Metcon (Time) “Axel or Log Bar Grace” 30 G2O #155/#105
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CrossFit November 3rd, 2017

CrossFit YKV – CrossFit Power Snatch (12 Minute EMOM) 1-4 Minutes 3 Reps 5-8 Minutes 2 Reps 9-12 Minutes 1 Rep #1: Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75#...
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CrossFit November 2nd, 2017

CrossFit YKV – CrossFit “Viola” (AMRAP – Rounds and Reps) 25 Minute AMRAP of: Thrusters #95/#65 Pull Ups Bar Over Burpees 3, 6, 9, 12, 15, 18 …….. Finisher 20 Rockers 20 Superman Rockers 3 Rounds
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CrossFit November 1st, 2017

CrossFit YKV – CrossFit Clean and Jerk (5 x 3 ) Metcon (Time) 7 Squat Cleans #135/#95 7 Dips 7 Rounds Rx+ The bottom of the rings are set up above the tip of the your finger with your arm stretched...
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CrossFit October 31st, 2017 Halloween!!

CrossFit YKV – CrossFit A1: Bench Press (5-4-3-2-1) A2: Pendlay Row (5 x 8) Metcon (AMRAP – Rounds and Reps) “The Monster Mash-Up”. 6 Minute AMRAP of: 15 Wall Balls #20/#14 10 Air Squats 1 Minute Rest 6 Minute AMRAP of:...
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CrossFit October 30, 2017

CrossFit YKV – CrossFit Back Squat (12 Minutes to find your 1RM) Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups
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CrossFit October 29th, 2017

CrossFit YKV – CrossFit Push Jerk (5 x 2) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 20 Push Press #115/#75 20 Front Rack Lunge Steps #115/#75 1 Rope Climb every time the bar touches the ground
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