wodify

CrossFit FYR - CrossFitHappy birthday coach Katy!!StrengthStrict press (5 sets building)Do 4x12 lightish bent over db reverse flys between setsMetconMetcon (Time)41 over head squats (115/75) 41 KBS (70/50) 41 pull [...]

CrossFit FYR - CrossFitHump Day Pick Me Up: “True success isn’t about doing more. True success is doing more of what matters.” –Craig Groeschel 1. DEFINE what matters 2. DO [...]

CrossFit FYR - CrossFitStrengthBench Press (10-7-5-3-1 till find 1rm)MetconMetcon (AMRAP - Rounds and Reps)18 min amrap 12 cleans (155/105) 12 burpee box overs (24/20) run 200m

CrossFit FYR - CrossFitLiftingHang Snatch (Find 1 rm)MetconMetcon (2 Rounds for time)STIMULUS and GOALS 2 rounds, score each round, 5:00 between rounds 21/16 cal row 15 thrusters (95/65) 9 rope [...]

CrossFit FYR - CrossFitMetcon (Time)Oh Lunge 50 ft (50/35) 15 kbs (70/50) 15 hr push ups Run 200 m Lunge 75 ft (50/35) 15 kbs 15 hr push ups Run [...]

CrossFit FYR - CrossFit1-Mile Run (Time)Max Effort 1-Mile RunMossFitPain cave (Time)3-9-15-21-27-33 Chest to bar pull ups Thrusters (95/65)

CrossFit FYR - CrossFitHump Day Pick Me Up: "Improvements are only temporary until they become part of who you are. -The goal is not to read a book, the goal [...]

CrossFit FYR - CrossFitStrengthBack Squat (3@80 2@85 2x1@90 1@95)MetconMetcon (Time)7 rounds 25 min time cap 21 ghd sit ups 14 burpees 7 deadlifts (275/185) *sub 30 sit ups for ghd

CrossFit FYR - CrossFitLiftingSnatch (2x75% 2x85% 1x90% 1x95%)These are all singlesStrengthButt stuff 1 (No Measure)12 EL-Single leg Romanian deadlift with dB -12 each *left hip bridge *right hip bridge *both [...]

CrossFit FYR - CrossFitMetcon (Time)3 rounds 3 rope ascents 12 thrusters (95/65) 300 m run Rest 2 mins 9 rope ascents 36 thrusters 800 m run Its 3 rounds, rest, [...]