CrossFit May 26th, 2017

CrossFit YKV – CrossFit Front squat (5 x 4) Metcon (Time) Calorie Row Burpees Over the Rower 21-18-15-12-9-6-3 20 Minute Time CapPlease make sure you sign up for classes on wodify ahead of time to save your spot
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CrossFit May, 25th, 2017

CrossFit YKV – CrossFit Deadlift (5 x 2) Metcon (AMRAP – Reps) 12 Minute AMRAP of: 21 Thrusters #75/#55 15 Thrusters #95/#65 9 Thrusters #115/#75 4 Front Rack Lunges EMOM with what weight is on the bar Start the AMRAP after...
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CrossFit May 24th, 2017

CrossFit YKV – CrossFit Metcon (Time) “Deck of Death” Hearts – Db Power Snatch #50/#35 Diamonds – Wall Balls #20/#14 Clubs – Burpess Spades – V Ups Joker – 30/21 Assault Bike Calories Ace – 1 King – 13 Rx+ Db...
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CrossFit May 23rd, 2017

CrossFit YKV – CrossFit A1): Bench Press (5 x 10) A2): KB Bent Over Row (5 x 8) Metcon (AMRAP – Reps) 12 Minute AMRAP of: Overhead Squat #95/#65 C2B 3,6,9,12,15……. 30 Du’s after every roundPlease make sure you sign up...
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CrossFit May 22nd, 2017

CrossFit YKV – CrossFit Back Squat (5-4-3-2-1) Metcon (AMRAP – Reps) 10 Minute AMRAP of: 15 Front Squat #115/#75 12 Push Press #115/#75 9 T2B 2 Minutes Rest 7 Minute AMRAP of: 15 Wall Balls #20/#14 10 Burpees 2 Minutes Rest...
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CrossFit May 21st, 2017

CrossFit YKV – CrossFit Strict Press (5 x 4) Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP of: 8 KB Snatch #1.5#1 16 KB Goblet Lunges #1.5#1 Finisher Pick a skill to work on (Mu, Du, Pull Up, Rope Climb,...
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CrossFit Comp Class May 21st, 2017

CrossFit YKV – Comp Class Clean and Jerk (12 Minutes to find your 1RM) Metcon (AMRAP – Rounds and Reps) Bergeron Open Test 20 Minute AMRAP: 50 Wall Balls #20#14 50 DUS 40 Box Jumps 24 20 40 T2B 30 Burpees...
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CrossFit May 20th, 2017

CrossFit YKV – CrossFit Metcon (AMRAP – Rounds and Reps) “Partner McGhee” With a partner complete the following 30 Minute AMRAP: Partner 1 400m Run Partner 2 AMRAP 5 Deadlifts #275/#195 13 Push Ups 9 Burpee Box Jumps 24″/20″ Partners switch...
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CrossFit Strongman May 20th, 2017

CrossFit YKV – CrossFit Strongman Yoke Carry (15 Minutes to find your 1RM) Metcon (AMRAP – Reps) 1 Minute Tire Flips 1 Minute Atlas Stone Clean #95#50 1 Minute Sled Push #180#140 3 Rounds
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CrossFit May 19th, 2017

CrossFit YKV – CrossFit Power Clean (9 Min EMOM) Min 1-3 3 High Hang Power Clean Min 4-6 2 Hang Power Clean Min 7-9 1 Power Clean Metcon (Time) 21 90% BW Bench Press 600 m Row 15 90% BW Bench...
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Friday Night Lights

CrossFit YKV – CrossFit Special Event Warm-up 750m Row 5 Snatch Grip Behind the Neck Press 5 Overhead Squat 5 Front Squat 5 Push Press 5 Thrusters Metcon (Time) 21 Thrusters #75/#55 21 Overhead Squat #75/#55 21 Bar Over Burpees 400m...
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CrossFit May 18th, 2017

CrossFit YKV – CrossFit Metcon (AMRAP – Rounds) 8 Minute AMRAP Odd- 10 Strict Press #95/#65 Even-20 Air Squats 90 Seconds Rest 8 Minute AMRAP Odd- 8 Push Press #115/#75 Even-15 Sit Ups 90 Seconds Rest 8 Minute AMRAP Odd- 6...
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CrossFit May 17th, 2017

CrossFit YKV – CrossFit 1 Snatch Pull + 1 Snatch + 1 Overhead Squat (5 x 1) Metcon (AMRAP – Rounds and Reps) 13 Minute AMRAP of: 7 Squat Snatch #95/#65 14 Bar Over Burpees 200m Run
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CrossFit May 16th, 2017

CrossFit YKV – CrossFit Push Jerk (5 EMOM for 10 Minutes) Metcon (AMRAP – Rounds and Reps) “Meet Me In The Middle” 18 Minute AMRAP of: 30 Med Ball Cleans #20/#14 20 T2B 10 Bar/Ring Mu’s 5 Rope Climbs 15’ 10...
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CrossFit May 15th, 2017

CrossFit YKV – CrossFit Back Squat (5 x 2) Metcon (Time) 800m Run 21 Burpee Box Jump 24”/20” 21 D-Ball Clean Over The Shoulder #40/#30 400m Run 15 Burpee Box Jump 24”/20” 15 D-Ball Clean Over The Shoulder #40/#30 200m Run...
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CrossFit May 14th, 2017

CrossFit YKV – CrossFit A1: Strict Chin Up (5 x Max Reps) A2: Ring Dips (5 x Max Reps) A3: T2B (5 x Max Reps) CrossFit Games Open 11.6 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3...
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CrossFit May 13th, 2017

CrossFit YKV – CrossFit Metcon (Weight) With a partner accumulate as many pounds as possible of S2O in 5 Minutes. Partners must use the same weight One partner works at a time 3 Minutes Rest Metcon (AMRAP – Rounds and Reps)...
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CrossFit May 12th, 2017

CrossFit YKV – CrossFit Front Squat (5 x 5) Metcon (AMRAP – Reps) 13 Minute AMRAP of: Front Rack Lunge Steps #115/#75 200m Run Every Time The Bar Drops
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CrossFit May 11th, 2017

CrossFit YKV – CrossFit Deadlift (5 x 3) Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restWomen #55 WB #14...
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CrossFit May 10th, 2017

CrossFit YKV – CrossFit Coach Keren’s last day is today and we all at CrossFit YKV wish her good luck in her nutrition career. Snatch Balance (3 x 5) Overhead Squats (3 x 5) Metcon (Time) 400m Run Accumulate #5625/#4125 of...
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CrossFit May 9th, 2017

CrossFit YKV – CrossFit A1: Bench Press (5-4-3-2-1) A2: Pendlay Row (5 x 8) Metcon (AMRAP – Rounds and Reps) 4 Minute AMRAP of: 15 Wall Balls #20/#14 25 Air Squats 4 Minute AMRAP of: 15 Wall Balls #20/#14 25 Sit...
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CrossFit May 8th, 2017

CrossFit YKV – CrossFit Back Squat (5 x 3) Metcon (Time) Deadlift #245/#170 Burpees HSPU’s 10-120 Minute Time Cap
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CrossFit Powerlifting May 7th, 2017

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Max Effort Bench Press Board Press 3RM (8 sets to reach your max) Band Bench Press 4 x 6 JM Press 4 x 8 Dumbbell Row 4 x 8 Clapping Push ups 4 x...
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CrossFit May 7th, 2017

CrossFit YKV – CrossFit Push Press (5 x 5) Metcon (AMRAP – Rounds and Reps) 11 Minute AMRAP of: 11 Push Press #115/#75 22 Jump Squats 33 Du’s
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CrossFit Comp Class May 7th, 2017

CrossFit YKV – Comp Class Snatch Balance (5 x 1) Squat Snatch (5 x 1) Overhead Yoke Carry (5 x 72′) Metcon (AMRAP – Reps) 10 Minute AMRAP of: MAX Bar Mu’s 5 burpees every time you come off the bar...
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CrossFit Strongman May 6th, 2017

CrossFit YKV – CrossFit Strongman Yoke Carry (15 Minutes to your Find 1RM) Metcon (AMRAP – Reps) 4 Minute AMRAP of: 10 Burpees 4 Lengths Sled Push #200#140 4 Lengths Farmers Carry #230/#150 AMRAP Axel Bar G2O #115/#75 in remaining time...
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CrossFit May 6th, 2017

CrossFit YKV – CrossFit Metcon (AMRAP – Reps) With a partner complete the following with both partners working at the same time: 4 Minute AMRAP 10 Synchronized Burpees 20 KB Swings #1.5/#1 30 Synchronized Goblet Lunge Steps #1.5/#1 AMRAP Alternating Wall...
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“Friday Night Lights” May 5th, 2017

CrossFit YKV – CrossFit Special Event Warm-up Cardiovascular Warm Up 3 Rounds #45/#35 5 Romanian Deadlifts 5 Front Squats 5 Goodmornings 5 Burpees Deadlift (10 Minutes to find your 1RM) Metcon (Time) IMMEDIATELY AFTER 400m Run 30 Wall Balls #20/#14 20...
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CrossFit May 5th, 2017

CrossFit YKV – CrossFit Squat Clean Thruster (3 EMOM for 10 Minutes) Metcon (Time) 27 Thrusters #95/#65 4 Rope Climb 15′ 21 Thrusters #95/#65 3 Rope Climb 15′ 15 Thrusters #95/#65 2 Rope Climb 15′ 9 Thrusters #95/#65 1 Rope Climb...
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CrossFit May 4th, 2017

CrossFit YKV – CrossFit Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*40 Minute Cap
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