wodify

CrossFit FYR - CrossFitMetcon (Time)Happy birthday coach leslie! 4rnds 12 Power cleans (135/95) 6 snatch 19 deadlift 76 ft walking lunge 43 cal bike buy outMetcon (Time)Fitness option 4 rounds [...]

CrossFit FYR - CrossFitMetcon (AMRAP - Reps)Emom x16 Odd- push ups Even- burpees Rx+ with a weight vest (24/20)Metcon (AMRAP - Rounds and Reps)Amrap 18 Add 3 reps each round [...]

CrossFit FYR - CrossFitStrengthBench Press (5x3 building)MetconMetcon (AMRAP - Rounds and Reps)Amrap 18 Row 300 m (or bike eq cals) 12 shoulder to oh (135/95) 100 dubs 50 air squats

CrossFit FYR - CrossFitStrengthBack Squat (5x3 building)MetconMetcon (Time)5 rounds for time 15 hang power snatch (95/65) Run 400 m

CrossFit FYR - CrossFitMetcon (Time)Buy in: 200 single Unders 3rds 4:00 row (done at a conversational pace) 25 slam balls (30/20) 4:00 bike (done at a conversational pace) 25 push [...]

CrossFit FYR - CrossFitMetcon (Time)5 rounds 3 rope ascents 20 DB snatch (50/35) 200 m row Cash out lunge 300m (to the street behind the bldg and back Db snatch [...]

CrossFit FYR - CrossFitThere is no 5 am class Only do the 1 mile run once. Weighted or notJay (AMRAP - Rounds and Reps)Amrap in 20 mins 22 air squats [...]

CrossFit FYR - CrossFitStrengthBent Over Row (2x5@75 2x4@80 1x3@85 1xamap @90)MetconMetcon (Time)4 rft 200 m run 15 kbs (70/50) 50 dubs (100 singles) 15 wall ball shots (20/14)

CrossFit FYR - CrossFitMetcon (Time)3 rounds 6 Lateral box step ups (50/35) each side -box (24/20) :20 hollow hold 100 m single arm farmer carry switch halfway (50/35)Metcon (AMRAP - [...]

CrossFit FYR - CrossFitWeightliftingHang Snatch (Find 3 rm in 5 sets )Butt stuff III (No Measure)10 hip thrusts on bench 10 barbell good mornings 10 EL pistolsMetconMetcon (5 Rounds for [...]