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Sunday 8/18/19

Yankee CrossFit   Hero WOD Donny 21-15-9-9-15-21 Deadlift – 225/155 Burpee In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011 To learn [...]

Friday 8/16/19

Yankee CrossFit   Fitness/Performance 1. Back Squat 5-3-1 -5-3-1 * Starts at about 70% for first 5, then build. Wave back down for the 2nd set of 5, but try to make it heavier than your [...]

Monday 8/12/19

Yankee CrossFit   Fitness 1. Every 2:30 X 5 sets – SA KB Complex 8 SA Russian KB Swings + 8 OH Reverse Lunges – do all 1 arm/ side, then the other. **Step back on the side you [...]

Sunday 8/11/19

Yankee CrossFit   Hero WOD Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, [...]

Saturday 8/10/19

Yankee CrossFit   Fitness 1. Every 2:30 X 5 sets 2KB Front Squat + 2KB Push-press – (10+10) Performance 2. Front Squat + Split Jerk (1+1) – 12 mins to Build to a Heavy Set + For [...]