CrossFit April 27th, 2017

CrossFit YKV – CrossFit Push Jerk (5 x 5) Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP of: 5 S2O #135/#95 10 Front Squats #135/#95 15 Bar Over Burpees 20 Sit Ups
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CrossFit April 26th, 2017

CrossFit YKV – CrossFit Metcon (Time) 400m Run 30 Wall Balls #20/#14 Rx+ #30/#20 30 KBS #2/#1.5 5 Rounds 40 Minute Cap
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CrossFit April 25th, 2017

CrossFit YKV – CrossFit Power Snatch (12 Minute EMOM) Minutes 1-4 High Hang Power Snatch 3 Reps Minutes 5-8 Hang Power Snatch 2 Reps Minutes 9-12 Power Snatch 1 Rep CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10...
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CrossFit April 24th, 2017

CrossFit YKV – CrossFit A1: Bench Press (5 x 2) A2: KB Bent Over Row (5 x 8) Metcon (AMRAP – Reps) 7 Minute AMRAP of: 10 Thrusters 95# / 65# 10 Squat Cleans 95# / 65# Rest 2 Minutes 7...
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CrossFit Comp Class April 23rd, 2017

CrossFit YKV – Comp Class Power Clean (12 Minute EMOM) Minute 1-4 3 Reps Minute 5-8 2 Reps Minute 9-12 1 Rep Metcon (AMRAP – Rounds) Death by Front Squat #225/#1551 Front Squat the First Minute 2 Front Squats the Second...
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CrosFit Powerlifting April 23rd, 2017

CrossFit YKV – CrossFit Powerlifting Powerlifting Max Effort and Dynamic Bench Press Bench Press 3RM (8 sets to reach your max) DB Floor Press 4 x 6 Close Grip Seated Shoulder Press 4 x 8 Dumbbell Row 4 x 8 Tabata...
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CrossFit April 23rd, 2017

CrossFit YKV – CrossFit HSPU’s 5 HSPU’s EMOTM for 8 Minutes Metcon (Time) 12 HSPU’s 15 Back Squat #225/#155 25 KB Swings #2/#1.5 9 HSPU’s 18 Back Squat #185/#125 25 KB Swings #2/#1.5 6 HSPU’s 21 Back Squat #135/#95 25 KB...
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CrossFit April 22nd, 2017

CrossFit YKV – CrossFit Metcon (AMRAP – Reps) With a partner complete the following: 90 Second Tire Flips 90 Second Sled Push #70/#50 90 Second Assault Bike Calories 90 Second Farmers Carry #230/#150 90 Second Atlas Stone to Shoulder #95/#50 90...
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CrossFit Strongman April 22nd, 2017

CrossFit YKV – CrossFit Strongman Metcon (AMRAP – Reps) 90 Second Tire Flips 90 Second Sled Push #70/#50 90 Second Assault Bike Calories 90 Second Farmers Carry #230/#150 90 Second Atlas Stone to Shoulder #95/#50 3 Rounds 30 Seconds Rest Between...
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CrossFit April 21st, 2017

CrossFit YKV – CrossFit Overhead Lunge (4 x 4) each side Front Rack Lunge (4 x 4) each side Metcon (AMRAP – Reps) Power Clean #95/#65 Front Squat #95/#65 S2O #95/#65 21-15-9 AMRAP Bar Over Burpees 15 Minute Time Cap
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CrossFit April 20th, 2017

CrossFit YKV – CrossFit Todays WOD is brought to you by Coach Jessica! Jessica’s last day of her coop placement is Today! Deadlift (5 x 4) Metcon (Time) Deadlift #245/#170 10-1 1 Round of Cindy After Each Round (5 Pull Ups,...
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CrossFit April 19th, 2017

CrossFit YKV – CrossFit Front squat (5 x 4) Metcon (AMRAP – Reps) 14 Minute AMRAP of: 20 T2B 40 Du’s 15 Front Squats #115/#75 20 T2B 40 Du’s 13 Front Squats #135/#95 20 T2B 40 Du’s 11 Front Squats #155/#105...
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CrossFit April 18th, 2017

CrossFit YKV – CrossFit 10 Minute EMOTM 3 Push Press + 2 Push Jerk + 1 Split Jerk (10 x 3 + 2 + 1) Metcon (AMRAP – Reps) 8 Minute AMRAP of: 25 Burpees 20 Plate Burpees #45/#35 15 Man...
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CrossFit April 17th, 2017

CrossFit YKV – CrossFit Just a Reminder that we are on holiday hours tomorrow 9am-1pm Back Squat (5 x 5) Metcon (Time) 400m Run 21 KB Thrusters Right Arm #1.5/#1 12 C2B 400m Run 21 KB Thrusters Left Arm #1.5/#1 12...
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CrossFit April 16th, 2017

CrossFit YKV – CrossFit Snatch (EMOM for 14 Minutes) Odd: 4 Snatch Even: 50 DU Metcon (Time) 20 T2B 15 Deadlift #155/#105 10 S2O #155/#105 5 Rounds
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CrossFit Powerlifting April 16th, 2017

CrossFit YKV – CrossFit Powerlifting Powerlifting Max Effort Squat and Deadlift Sumo Deadlift 3RM (8 sets to get to reach your max) Box Squat 4 x 6 Walking Lunges 4 x 8 Glute Ham Raise 4 x 8 Weighted Sit Ups...
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CrossFit April 15th, 2017

CrossFit YKV – CrossFit Metcon (Time) Complete the following with a partner in a daisy chain: 30 thrusters #95/#65 30 box jumps 24″/20″ 30 kb swings #1.5/#1 30 calorie row 30 burpees 30 pull ups 30 wall balls #20/#14 2 Rounds...
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CrossFit Strongman April 15th, 2017

CrossFit YKV – CrossFit Strongman Metcon (AMRAP – Reps) Death by Sled Push Death by Farmers Carry Death by Axel Bar Deadlifts One person at each station. 10 burpees every minute after you have reached your max until all other athletes...
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CrossFit April 14th, 2017

CrossFit YKV – CrossFit Metcon (Time) G2O #135/#95 1-10 Run 400m Between Rounds
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CrossFit April 13th, 2017

CrossFit YKV – CrossFit Front squat (5 x 5) Metcon (AMRAP – Reps) 13 Minute AMRAP of: 30 Push Press #95/#65 30 Front Rack Lunges #95/#65 5 Bar Mu’s 20 Push Press #95/#65 20 Front Rack Lunges #95/#65 5 Bar Mu’s...
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CrossFit April 12th, 2017

CrossFit YKV – CrossFit A1: Bench Press (5 x 3 ) A2: Db Gladiator Row (5 x 8) Metcon (Time) Du’s 84-60-36 Wall Balls #20/#14 42-30-18 KB Swings #2/#1.5 21-15-915 Minute Cap
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CrossFit April 11th, 2017

CrossFit YKV – CrossFit Split Jerk (12 Minutes to Find Your 1RM) Metcon (AMRAP – Rounds and Reps) “The Bear Chief” 3 Minute AMRAP of: Bear Complex #135/#95 (Power Clean, Front Squat, Push Press, Back Squat, Push Press) 5 Rounds 1...
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CrossFit April 10th, 2017

CrossFit YKV – CrossFit Back Squat (Find Your 1RM in 12 Minutes) Skill HSPU’s Metcon (AMRAP – Reps) 12 Minute AMRAP of: 75 Wall Balls #20/#14 400m Run AMRAP HSPU’s Record Total HSPU’s
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CrossFit April 9th, 2017

CrossFit YKV – CrossFit Strict Press (5-4-3-2-1) Skill Du’s Metcon (Time) 90 Du’s 21 KBS #1.5/#1 21 Overhead Step Ups #25/#15 60 Du’s 15 KBS #1.5/#1 15 Overhead Step Ups #35/#25 30 Du’s 9 KBS #1.5/#1 9 Overhead Step Ups #45/#3513...
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CrossFit Powerlifting April 9th, 2017

CrossFit YKV – CrossFit Powerlifting Floor Press (8 Sets to Find Your 3RM) DB Close Chest Press 4 x 6 Weighted Dips 4 x 8 Bent Over Rows 4 x 8 JM Press 4 x 8 Tabata Plyometric Push Ups
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CrossFit April 8th, 2017

CrossFit YKV – CrossFit Today is Coach Catherine’s last day coaching at CrossFit YKV before she moves on to explore a full-time career in Nutrition. Lets give her a big CrossFit YKV send off!!! Metcon (AMRAP – Rounds and Reps) “The...
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CrossFit Comp Class April 8th, 2017

CrossFit YKV – Comp Class Power Snatch (12 Minute EMOM) 1-4 Minute 3 Reps 5-8 Minutes 2 Reps 9-12 Minutes 1 Rep Overhead Squat (5 x 5) Big Sexy (Time) 5 Rounds for time: 6 Deadlifts, 315# 6 Burpees 5 Cleans,...
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CrossFit Strongman April 8th, 2017

CrossFit YKV – CrossFit Strongman Yoke Carry (15 Minutes to Find Your 1RM) Metcon (AMRAP – Reps) “Tabata” Sled Push Axel Bar G2O Tire Flips
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CrossFit April 7th, 2017

CrossFit YKV – CrossFit Squat Clean (12 Minutes to Find Your 1RM) Metcon (AMRAP – Rounds and Reps) AMRAP in 20 minutes 9 Pull-ups 9 Squat Cleans #95/#65 9 Kettlebell Swings #1.5/#1 9 Toes-to-Bar 9 Push Press #95/#65 9 Burpees
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CrossFit April 6th, 2017

CrossFit YKV – CrossFit Db Strict Press (3 x 4) Db Push Press (3 x 4) Db Push Jerk (3 x 4) Metcon (Time) G2O #135/#95 21-15-9 Rope Climb 15’ 5-3-1
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