4/19
CrossFit FYR - CrossFitStrengthSnatch combo 3 (in 5 sets build to a heavy complex)1 snatch 1 hang snatchadd 4x10 ring or stationary dipsMetconMetcon (Time)**5 Rounds:** 25' Single Dumbbell Front Rack [...]
Bring a friend!
CrossFit FYR - CrossFitMetcon (Time)Partner wod 3 rounds 800 m run together 30 deadlifts 135/95 while partner dead hangs 50 wall ball shots while partner holds bar in front rack [...]
4/16
CrossFit FYR - CrossFitStrengthBench Press (8-7-6-5-4-3)MetconMetcon (AMRAP - Rounds and Reps)18 min amrap 3 toes to bar 3 hspu 3 sit ups 1 power clean (225/145) Add 3 reps each [...]
4/14
CrossFit FYR - CrossFitLiftingSnatch Grip Deadlift (8-7-6-5-4)MetconMetcon (3 Rounds for reps)AMRAP 5: Buy-In: 400 m run 30 Double Unders 5 Power Snatches (135/95#) Rest 3 Minutes AMRAP 5: Buy-In: 400 [...]
4/13
CrossFit FYR - CrossFitSpeed training1-Mile Run (Time)Max Effort 1-Mile Run2k Row (Time)Max Effort 2k RowGymnasticsgymnastic press stamina3-5 Rounds Not For Time: 5 Strict Handstand Push-ups (or Strict Dumbbell Press) 5 [...]
4/12
CrossFit FYR - CrossFitStrengthtempo front squatsOn the 2:00 x 5 Sets: 3 Tempo Front Squats * 3 Seconds Down + 3 Seconds Hold * Start at 60% and Build to [...]
4/10
CrossFit FYR - CrossFitMetcon (Time)Round 1 5 rope ascents 20 cal row 7 curtis p (115/75) Round 2 20 cal bike 4 rope ascents 7 curtis p Round 3 100 [...]
4/9
CrossFit FYR - CrossFitStrengthBack Squat (8-6-5-4-3)MetconMetcon (Time)50-40-30-20 Box jumps (24/20) 25-20-15-10 Toes to bar 150 m farmers carry after each couplet 25 min time cap Carry= 2x 50/35 db or [...]
4/7
CrossFit FYR - CrossFitThe Seven (Time)7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed [...]
4/6
CrossFit FYR - CrossFitStrengthPush Jerk (6-5-4-3-2-1)MetconMetcon (Time)For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65)1 %Metcon (Time)3 [...]