CrossFit August 18th, 2017

CrossFit YKV – CrossFit High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch (5 x 1) CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee...
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CrossFit August 17th, 2017

CrossFit YKV – CrossFit Bench Press (5-4-3-2-1) Pendlay Row (5 x 8) Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#
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CrossFit August 16th, 2017

CrossFit YKV – CrossFit Squat Clean (5 x 5) Metcon (Time) Front Squat #185/#130 K2E 21-15-9 400m run after each roundThe bar comes off the floor 20 Minute Cap
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CrossFit August 15th, 2017

CrossFit YKV – CrossFit 3 Push Press + 2 Push Jerk + 1 Split Jerk x 5 Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP of: 5 Bar/Ring Mu’s 10 HSPU,s 15 Pistols 2 Minutes Rest 7 Minute AMRAP of:...
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CrossFit August 14th, 2017

CrossFit YKV – CrossFit Front squat (5 x 5) Metcon (AMRAP – Reps) Rx’d 11 Minute AMRAP of: #95/#65 Deadlifts, 35 reps 15 Step Ups, 24″/20″ #135/#95 Deadlifts, 30 reps 15 Step Ups, 24″/20″ #185/#125 Deadlifts, 25 reps 15 Step Ups,...
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CrossFit August 13th, 2017

CrossFit YKV – CrossFit Overhead Lunge (3 x 4) Front Rack Lunge (3 x 4 ) Metcon (Time) 120 Burpees 200m Run every 2 minutes Workout starts with a 200m run25 Minute Cap
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CrossFit August 12th, 2017

CrossFit YKV – CrossFit Metcon (Time) With a partner complete the following: “Karen” 150 Wall Balls #20/#14 And then “Fran” Thrusters #95/65 Pull Ups 21-15-9 And then “Elizabeth” Squat Cleans #135/#95 Rings Dips 21-15-9 And then “Annie” Du’s Sit Ups 50-40-30-20-10...
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CrossFit August 11, 2017

CrossFit YKV – CrossFit Overhead Squats (5 x 3) Metcon (Time) Overhead Squats #105/#70 Bar Over Burpees 21-18-15-12-9-6-3
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CrossFit Friday Night Lights August 11th, 2017

CrossFit YKV – CrossFit Special Event Metcon (Time) Squat Clean Ladder 1 Minute at each weight 95/65 115/75 135/95 165/115 185/125 205/145 225/155 1 Minute lift off your metcon time for every weight completed 1 additional minute off your metcon time...
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CrossFit August 10th, 2017

CrossFit YKV – CrossFit Strict Press (5 x 4) Metcon (Time) 1000m Row 50 KB Swings #2/#1.5 30 T2B
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CrossFit August 9th, 2017

CrossFit YKV – CrossFit Power Clean (5 x 5) Metcon (Time) 15 Squat Clean #95/#65 600m Run 15 Squat Clean #135/#95 400m Run 15 Squat Clean #185/#125 200m Run
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CrossFit August 8th, 2017

CrossFit YKV – CrossFit Thruster (5 x 5 ) Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, 75# / 55# Box jump, 24″ / 20″ Thrusters, 75# /...
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CrossFit August 7th, 2017

CrossFit YKV – CrossFit Back Squat (12 Minutes to find your 1RM) right after…….. Metcon (Time) 1000m Run 30 Wall Balls #20/#14 20 Bar Over Burpees Accumulate #7500/#5250 #5250/#4125 G20 20 Bar Over Burpees 30 Wall Balls #20/#14 Subtract one second...
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CrossFit Comp Class August 6th, 2017

CrossFit YKV – Comp Class Sotts Press (3 x 3) Push Press + Overhead Squat (2 + 2 x 3) High Hang Squat Snatch + Snatch Balance (1 + 1 x 5) Halting Snatch + Squat Snatch (1 x 1 x...
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CrossFit August 6th, 2017

CrossFit YKV – CrossFit Deadlift (12 Minutes to find your 1RM) Metcon (AMRAP – Rounds and Reps) “Triple G AMRAP” 15 Minute AMRAP of: Rx’d 30 Pull Ups 25 GHD Sit Ups 20 One-legged Squats, Alternating 15 Calorie Row 10 Single...
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CrossFit Powerlifting August 5th, 2017

CrossFit YKV – CrossFit Strongman and Powerlifting Good Mornings (8 x 3 ) Floor Press (8 x 3) Glute-Ham Raises (4 x 8) Bent Over Row (4 x 8) Skull Crusher (4 x 8)
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CrossFit August 5th, 2017

CrossFit YKV – CrossFit Metcon (Time) With a partner complete the following Chipper with one partner working at a time: 1000m Row 90 Jump Squats 80 Alternating Wall Balls #20/#14 70 Medicine Ball Cleans #20/#14 60 Leap Frog Burpees 50 T2B...
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CrossFit August 4th, 2017

CrossFit YKV – CrossFit 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (5 x 1) Metcon (Time) 21 Thrusters #95/#65 21 Pull Ups 15 Thrusters #115/#75 15 C2B 9 Thrusters #135/#95 9 Bar/Ring Muscle UpsScale...
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CrossFit August 3rd, 2017

CrossFit YKV – CrossFit Strict Press (5 x 5) Metcon (AMRAP – Rounds and Reps) 17 Minute AMRAP of: 6 HSPU’s 12 T2B 18 Unbroken Wall Balls #20/#14 Rx+ #30/#20
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CrossFit August 2nd, 2017

CrossFit YKV – CrossFit High Hang Squat Clean + Hang Squat Clean + Squat Clean (5 x 1 ) Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP of: 15 Single KB Thrusters #1.5/#1 (each arm) 15 Pull Ups 200m Burden...
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CrossFit August 1st, 2017

CrossFit YKV – CrossFit 6 Push Press + 4 Push Jerk + 2 Split Jerk (5 Rounds) Metcon (AMRAP – Reps) 8 Minute AMRAP of: 10 Front Squats #115/#75 10 Bar Over Burpees 2 Minutes Rest 6 Minute AMRAP of: 10...
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CrossFit July 31st, 2017

CrossFit YKV – CrossFit Back Squat (5 x 2) 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,...
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CrossFit July 30th, 2017

CrossFit YKV – CrossFit Deadlift (5 x 2 ) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP of: 15 Db Power Sntach #50/#35 400m Run 1 Rope Climb after every round Rope climb increases by 1 every round
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Crossfit July 30th, 2017

CrossFit YKV – Comp Class Big Clean Complex (6 Sets for Max Load) High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean + Hang Clean...
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CrossFit July 29th, 2017

CrossFit YKV – CrossFit Metcon (AMRAP – Rounds and Reps) With a partner complete the following 27 Minute AMRAP of: 50 Wall Balls #20/#14 50 Calorie Row 50 Thrusters #95/#65 50 T2B One partner runs 400m while the other partner works...
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CrossFit Strongman July 29th, 2017

CrossFit YKV – CrossFit Strongman and Powerlifting Axel Bar Bear Complex 5 Rounds 7 Reps The bar must not rest on the ground Rest between sets as neededPower Clean, Front Squat, Push Press, Back Squat, Push Press Metcon (AMRAP – Rounds...
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Friday Night Lights!!! CrossFit July 28th, 2017

CrossFit YKV – CrossFit Special Event Squat Snatch (12 Minutes to find your 1RM) 1 Minute lift off your metcon time for the highest male and female squat snatch 5 Minute Rest Metcon (Time) Power Snatch #75/#55 Calorie Row DU’s 50-40-30-20-10...
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CrossFit July 28th, 2017

CrossFit YKV – CrossFit Overhead Squats (5 x 4 ) Metcon (Time) 21 Overhead Step Ups 24”/20” #25/#15 21 Burpees 400 m Run 15 Overhead Step Ups 24”/20” #35/#25 15 Burpees 400 m Run 9 Overhead Step Ups 24”/20” #45/#35 9...
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CrossFit July 27, 2017

CrossFit YKV – CrossFit Push Press (5-4-3-2-1) Metcon (AMRAP – Reps) 1 Minute Max Wall Balls #20/#14 1 Minute Max Calorie Row 5 Rounds Rx+ Wall Balls #30/#20
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CrossFit July 26th, 2017

CrossFit YKV – CrossFit High Hang Power Clean + Hang Power Clean + Power Clean (5 x 1) Metcon (Time) 8 Squat Cleans #135/#95 6 Thrusters #135/#95 4 S2O #135/#95 5 Rounds 20 Minute Cap
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