Category

Yankee CrossFit   Fitness/Performance 5 Rounds 1 min @ Each Station for Total Reps Deadlifts – 155/105 Wall Balls – 20/13 Box Jump -overs – 24/20 Burpees Rest **Score is [...]

Yankee CrossFit   Fitness/Performance 1. Push-press – 5-4-3-2-1 Rest about 2 mins b/w sets, try to build on each to a heavy single + AMRAP 15 mins 20 alternating Step-ups – 24/20 [...]

Yankee CrossFit   Hero WOD Class 30-Minute AMRAP of: 5 Deadlifts – 275/185 13 Push-ups 9 Box Jumps – 24/20 In honor of Corporal Ryan C. McGhee, 21, was killed in action on May [...]

Yankee CrossFit   Fitness/Performance 1. EMOM X 12 mins a.L-sit Chin-ups (sub strict chin-ups or banded strict chin-ups – tough set b. Alternating Pistols – 8-16 reps c. Hollow [...]

Yankee CrossFit   Fitness/Performance 1. Back Squat – Build to a 1RM in 15 mins. Then 1 set @ 90% for Max Reps (not to failure) + AMRAP 12 mins 12 KB SDLHP – 70/53 9 Burpees 6 [...]

Yankee CrossFit Fitness 1. CG RDL + Squat Jump Every 90 sec X 6 sets – 5 Clean Grip RDl’s + 5 Squat Jumps as high as possible (hold MB to add load) Performance 1. Clean Pull + Hang [...]

Yankee CrossFit Fitness/Performance 1. Bench Press 8-10 reps X 5 sets, rest 2 mins b/w sets + EMOM X 15 mins a. Row – 15/12 Cals b. Burpee Box Jump-overs – 5-10 reps (24/20) (aim for [...]

Yankee CrossFit   YCF 12 Days of Christmas Done in the order like the song (1, 2-1, 3-2-1, 4-3-2-1, etc.) 1 Power Snatch – 115/75 (Sub KB SDLHP) 2 Thrusters -115/75 (sub goblet squat) [...]

Yankee CrossFit   Hero WOD Class Jack 20-Minute AMRAP of: 10 Push Press – 115/75 10 Kettlebell Swings – 53#/35 10 Box Jumps – 24/20 In honor of Army Staff Sgt. Jack M. [...]

Yankee CrossFit Fitness and Performance 1. Deadlift – 5-5-3-3-1-1 – Build in weight each set + In teams of 2: 1 athlete works at a time, alternating rounds 10 Round for Time (5 rounds [...]