wodify

CrossFit FYR - CrossFitStrengthClean ladderEmom 1 clean 10 mins to get highestMetconMetcon (AMRAP - Rounds and Reps)10 min amrap 10 deadlifts (275/185) 20 ghd sit ups Scaled- 10 deadlifts (205/135) [...]

CrossFit FYR - CrossFitStrengthBack Squat (Build to a heavy 3)MetconMetcon (Time)4 rounds for time 500 m row 25 push ups 12 front rack lunges (95/65)

CrossFit FYR - CrossFitLiftingsnatch balance/ohs (7 sets keeping it light keep good form)snatch balance + OHSMetconKellen Helly (Time)1 round of Kelly 2 rounds of Helen 1 round of Kelly Kelly= [...]

CrossFit FYR - CrossFitMetcon (Time)Remember tomorrow’s WOD starts at 8:30 (not the usual 9:00 time)!!!!! All reps split between you & your partner (break up reps however you want). You [...]

CrossFit FYR - CrossFitJBo (AMRAP - Rounds)28-Minute AMRAP of: 9 Overhead Squats, 115# 1 Legless Rope Climb, 15" 12 Bench Presses, 115#In honor of U.S. Army Staff Sgt. Jeremie "JBo" [...]

CrossFit FYR - CrossFitLifting3 position clean complex (In 7 sets find a heavy complex)From the floor From the hang From the high hangMetconMetcon (Time)3 rounds for time 75 double unders [...]

CrossFit FYR - CrossFitStrengthPendlay Row (8@60% 7@65% 6@70% 5@75% 4@80% amap@85%)MetconMetcon (Time)4 rounds for time 400 m run 4 ring muscle ups 14 shoulder to oh (115/75) Rx+= 135/95 Sub [...]

CrossFit FYR - CrossFitBeginning a new strength cycle this week. So we will be breaking down the movements and adding strength to each componentSG deadlift/pull (7 sets building)3 snatch grip [...]

CrossFit FYR - CrossFitMetcon (Time)With a partner Run 400 together 76 air squats 76 dB push press (50/35) 76 Sit ups 76 Wall balls 76 Burpees Run 400 together 76 [...]

CrossFit FYR - CrossFitFront Squat (Find 1 rm )Santora (3 Rounds for reps)3, 1-Minute AMRAPs of each movement: Squat Clean, 155# 20' Shuttle Sprint Deadlift, 245# Burpees Jerk, 155# RestIn [...]