CrossFit September 25th, 2017

CrossFit YKV – CrossFit Back Squat (5 x 5 ) Metcon (Time) Thrusters #95/#65 Bar Over Burpees 21-15-9
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CrossFit September 24th, 2017

CrossFit YKV – CrossFit Roy (Time) 5 Rounds for time of: 15 Deadlifts, 225# 20 Box Jumps, 24″ 25 Pull-upsIn honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th,...
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CrossFit Team Series September 24th, 2017

CrossFit YKV – Comp Class Metcon (Time) Event #1 9-15-21 reps for time of: Synchronized thrusters Synchronized bar-facing burpees Men use 95-lb. barbell Time cap: None Tiebreak: None Metcon (Time) Event #2 For time: 120 double-unders, each, relay 120 chest-to-bar pull-ups,...
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CrossFit September 23rd, 2017

CrossFit YKV – CrossFit Metcon (AMRAP – Rounds and Reps) With a Partner Complete the Following 30 Minute AMRAP of: 400m Partner Run 30 Alternating Wall Balls #20/#14 20 Synchronized Burpees 10 Alternating G2O #95/#65 Increase G2O #20/#10 Each round
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CrossFit Strongman September 23rd, 2017

CrossFit YKV – CrossFit Strongman and Powerlifting Farmers Carry (12 Minutes to find your 1RM) Metcon (AMRAP – Reps) 1 Minute Atlas Stone Clean Over the Shoulder #95/#50 1 Minute KB Farmers Carry #2/#1.5 1 Minute Calorie Row 1 Minute Rest...
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CrossFit September 22nd, 2017

CrossFit YKV – CrossFit Squat Snatch (5 x 5) Metcon (Time) 250 m Row 10 Power Snatches #75/#55 10 Rounds
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CrossFit September 21st, 2017

CrossFit YKV – CrossFit Split Jerk (5 x 3) Metcon (AMRAP – Reps) 13 Minute AMRAP of: Buy in 1000m Run And then 50 Wall Balls #20/#14 25 Burpees Rx+ Wall Balls #30/#20**Only Run Once**
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CrossFit September 20th, 2017

CrossFit YKV – CrossFit 1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean (1 + 1 + 1 x 5) The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9...
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CrossFit September 19th, 2017

CrossFit YKV – CrossFit Thruster (5 x 3) Metcon (AMRAP – Reps) 7 Minute AMRAP of: Thrusters #95/#65 Pull Ups 15-12-9 2 Minutes Rest 7 Minute AMRAP of: Thrusters #115/#75 C2B 12-9-6 2 Minutes Rest 7 Minute AMRAP of: Thrusters #135/#95...
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CrossFit September 18th, 2017

CrossFit YKV – CrossFit Front squat (12 Minutes to find your 1RM) Metcon (Time) Buy In 50 Du’s Db Snatch #40/#25 x 2 Db Overhead Squat #40/#25 Burpees 21-15-9 Cash Out 50 Du’s Rx+ #50/#35 18 Minute Cap
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CrossFit September 17th, 2017

CrossFit YKV – CrossFit Deadlift (12 Minutes to find your 1RM) Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score...
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CrossFit September 16th, 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 performs an AMRAP of Push Press #115/#75 until A finishes Switch and repeat....
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CrossFit Strongman September 16th, 2017

CrossFit YKV – CrossFit Strongman and Powerlifting Partial Range Deadlift (5-4-3-2-1) Plates Sit on 2 #15 plates on each side Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP of: 15 Double KB Deadlift #70/#53 25′ Double KB Farmers Carry #70/#53...
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CrossFit September 15th, 2017

CrossFit YKV – CrossFit CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45#...
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Friday Night Lights September 15th, 2017

CrossFit YKV – CrossFit Special Event Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP of: 40/30 Cal Row (buy in) 2 Snatch #95/#65 5 HSPU’s 10 Air Squats 20 Du’s increase by #10/#5 every round
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CrossFit September 14th, 2017

CrossFit YKV – CrossFit A1: Bench Press (5 x 4) A2: KB Bent Over Row (5 x 8) Metcon (Time) 400m Run 21 KB Sntach with the right arm #1.5/#1 12 Burpee Box Jump 24”/20” 400m Run 21 KB Sntach with...
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CrossFit September 13th, 2017

CrossFit YKV – CrossFit Power Clean (12 Minutes to find your 1RM) Metcon (Time) 30 Pull Ups 20 HSPU’s 10 Front Squats #205/#145 2 Rounds The bar comes off the ground 15 Minute Cap
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CrossFit September 12th, 2017

CrossFit YKV – CrossFit Push Press (5 x 4 ) Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP of: 400m Run And then 7 Thrusters #95/#65 7 Burpees 2 Minute Rest 7 Minute AMRAP of: 400m Run And then 7...
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CrossFit September 11th, 2017

CrossFit YKV – CrossFit Front squat (5 x 2 ) Metcon (AMRAP – Reps) 13 Minute AMRAP of: 150 Wall Balls #20/#14 90 Du’s 30 Dips
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CrossFit September 10th, 2017

CrossFit YKV – CrossFit Deadlift (5 x 2) Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsPick Cindy or Mary Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L...
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CrossFit Comp Class September 10th, 2017

CrossFit YKV – Comp Class High Hang Squat Clean (4 x 1 ) Hang Squat Clean (4 x 1) Squat Clean (4 x 1 ) Log Bar G2O (5-4-3-2-1) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 1 Legless...
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CrossFit September 9th, 2017

CrossFit YKV – CrossFit Metcon (AMRAP – Rounds and Reps) With a partner complete the following 27 Minute AMRAP of: 50 Du’s 40 Bar Over Burpees 30 Pull Ups 20 Thrusters #115/#75 10 Rope Climbs 15′ Partner 1 runs 400m while...
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CrossFit Strongman September 9th, 2017

CrossFit YKV – CrossFit Strongman and Powerlifting Log Bar G2O (5-4-3-2-1) Metcon (Time) Atlas Stone Clean #95/#50 Sled Push #213/#163 21-15-9
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CrossFit September 8th, 2017

CrossFit YKV – CrossFit Overhead Squats (12 Minutes to find your 1RM) CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit...
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CrossFit September 7th, 2017

CrossFit YKV – CrossFit Strict Press (5 x 2 ) Metcon (AMRAP – Rounds and Reps) 3 Minute AMRAP of: 4 Ring/Bar Mu’s 8 Burpees 12 Jump Squats 1 Minute Rest 5 Rounds4 C2B for 4 Mu’s Continue the next AMRAP...
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CrossFit September 6th, 2017

CrossFit YKV – CrossFit Squat Clean (5 x 1) Metcon (AMRAP – Reps) 11 Minute AMRAP of: 1000m Row And then Wall Balls #20/#14 T2B 3, 6, 9, 12, 15 ………
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CrossFit September 5th, 2017

CrossFit YKV – CrossFit Push Press (5 x 5) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 6 Push Press #115/#75 12 Front Rack Lunges #115/#75 18 Russian Kettlebell Swings #2/#1.5
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CrossFit September 4th, 2017

CrossFit YKV – CrossFit Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)To learn more about Kalsu click here
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CrossFit September 3rd, 2017

CrossFit YKV – CrossFit Deadlift (5 x 3) Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 BurpeesIn honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was...
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CrossFit September 2nd, 2017

CrossFit YKV – CrossFit Metcon (Time) A1) 75 Thruster 95#/65# A2) 75 Ball Slam 40#/30# Run 400m Together and talk about B B1) 75 Bar Over Burpees B2) 75 KB Swings 1.5#/1# Run 400m Together and talk about C C1) 75...
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