wodify

CrossFit FYR - CrossFitNo class on sundayMetcon (AMRAP - Rounds and Reps)Emom x 10 3 db man makers (50/35) 10 sit upsMetcon (Time)30-20-10 Deadlifts (185/125) Cal row

CrossFit FYR - CrossFitChristmas party tomorrow night at 6!1-Mile Run (Time)Max Effort 1-Mile RunJack (AMRAP - Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 [...]

CrossFit FYR - CrossFitStrengthFront Squat (5x2 @ 90%)MetconMetcon (Time)10-9-8-7-6-5-4-3-2-1 Squat cleans (185/125) Chest to bar pull ups Intermediate- 135/95 Scaled- 115/75

CrossFit FYR - CrossFitStrengthBent Over Row (5x3 @ 85-90% )Set of max reps dips after each setMetconMetcon (Time)60 dubs 30 dB snatch (alt) (50/35) 60 dubs 30/21 calorie row 60 [...]

CrossFit FYR - CrossFitStrength component is to be done with a running clock for 15 mins. 5 mins each component with no time between.StrengthOverhead Squat (Find 2 rep max in [...]

CrossFit FYR - CrossFitMetcon (Time)25 Cal. Bike 200m Farmer’s Carry with Dumbbells 50 Dumbbell Sit-ups 200m Farmer’s Carry 50 Dumbbell Goblet Squats 200m Farmer’s Carry Dumbbell 50/35

CrossFit FYR - CrossFitMetcon (Time)Both run 200 meters 4 total rope climbs 30 shared snatch (115/75) Both run 400 meters 6 rope climbs 30 shared cleans Both run 800 m [...]

CrossFit FYR - CrossFitDork (Time)6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood 15 Burpees Scaling: Reduce the reps and/or number of rounds in order to [...]

CrossFit FYR - CrossFitStrengthclean + 3 front squats (5 sets @ 80% clean max)1 clean 3 front squatsMetconMetcon (Time)4 rounds for time 30 wall ball shots (20/14) 20 cals on [...]

CrossFit FYR - CrossFitStrengthBench Press (Find a heavy 3 do 5 sets)MetconMetcon (AMRAP - Rounds and Reps)Emom x 20 1- 6 deadlifts (225/155) 2- 9 burpees 3- 12 toes to [...]