wodify

CrossFit FYR - CrossFitStrengthBench Press (7x2 sets find heaviest 2)MetconMetcon (AMRAP - Rounds and Reps)18 mins amrap Add 3 reps per round 3 hspu 3 front squats (155/105) *squats from [...]

CrossFit FYR - CrossFitCan do butt workout instead of snatchLiftingSnatch (In 7 sets build up to a heavy 2 reps)Do 2 reps each time. From the floorMetconMetcon (Time)21-15-12-9-6 Snatch (135/95) [...]

CrossFit FYR - CrossFitI try to program a little less volume for the day after Murph.Max cal bike (AMRAP - Reps)1 min air bike challenge Max cals in 1 minMUST [...]

CrossFit FYR - CrossFitMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of [...]

CrossFit FYR - CrossFitMetcon (Time)Partner wod 10 rounds- 5 rounds each One person runs 200 m (or row 300) while partner completes a round. Switch when both have finished round/run [...]

CrossFit FYR - CrossFitI added heavy DT as well for those of you that can handle it! The weighted mile is optionalStrengthBench Press (Starting about 60% 7-6-5-3-3-1)Your number only counts [...]

CrossFit FYR - CrossFitNo wod tomorrow, there will be open gym in the evening only. 530-7 pm. The gym floors are being cleaned in the daytime so please refrain from [...]

CrossFit FYR - CrossFitCindy.0 (Time)4 rounds for time 400 m run 4 rounds of cindy Cindy= 5 pull ups, 10 push ups, 15 air squats Rx+= with a vest (20/14) [...]

CrossFit FYR - CrossFitStrengthBack Squat (7@65% 6@70% 5@75% 4@80% amap@85%)MetconMetcon (3 Rounds for reps)Amrap 5 mins each cuplet with a 1:30 min Rest between A- 10 ring dips/ 10 weighted [...]

CrossFit FYR - CrossFitLiftingSnatch combo 3 (Find heaviest combo)1 snatch 1 hang snatchFirst is from the floorMetconMetcon (AMRAP - Rounds and Reps)18 mins amrap 7 ground to overhead (115/75) 14 [...]