Category

Yankee CrossFit   Fitness/Performance 1. Back Squat Build to an 8RM in 12 mins (aim for 3 working sets). Then 2 drop sets (of 8) @ 90% + 4 Sets @ 95% intensity – push these! 5 Front [...]

Yankee CrossFit   Braswell AMRAP in 40 mins 12 Burpees 9 Hang Power Cleans – 95/65 18 Wall Balls – 20/14 200m Sandbag Run – 60/40 (sub a MB if needed)

Yankee CrossFit   Fitness/Performance Lynne 5 Rounds for Max Reps of: Bench Press – Bodyweight / 2/3 BW (choose a weight you can do about 10 reps on your first set Strict Pull-ups [...]

Yankee CrossFit   Fitness/Performance 1. Front Squat 10 reps X 3 sets, rest about 3 mins b/w – build to a tough set, but should be able to keep the sets moving + 4 Rounds 10 DB Box [...]

Yankee CrossFit   Fitness 1. Every 2 min X 6 sets 15 Russian KB Swings + 50ft 1-arm OH Carry each arm (use same KB for both) Performance 1. Power Clean + Push Press (1+3) – Every 2 [...]

Yankee CrossFit   Fitness/Performance 1. 3 Sets – move through, rest about 90 sec b/w rounds Lateral Step-ups – 10/ leg – controlled neg Bent-over DB Rows – 10 reps [...]

Name: Megan Auletta Age: 24 Years / Months at YCF: 8.5 months How did you hear about CrossFit in general and how’d you end up at Yankee CrossFit? My sister has been doing CrossFit for years and [...]

Yankee CrossFit – CrossFit   Fitness/Performance Warm-up 3 Rounds – focus on quality movement 250m Row 10 Strict Burpees 5 Scap Pull-ups + 5 Strict pull-ups (as high as possible) [...]

Yankee CrossFit   Fitness/Performance The CrossFit Total 3 Attempts @ each lift  Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max) + (optional for classes) For Time  [...]

Yankee CrossFit Hero WOD Lumberjack 20 For Time  20 Deadlifts – 275/185 Run 400m 20 Kettlebell swings – 70/53 Run 400m 20 Overhead Squats – 115/75 Run 400m 20 Burpees Run 400m [...]