wodify

CrossFit FYR - CrossFitPick between the clean and the fitness option. Not bothLiftingClean (Find 1rm)FitnessFarmers row (AMRAP - Reps)3:00 work 3:00 rest x 4 Farmer carry 100m Row for rest [...]

CrossFit FYR - CrossFitStrengthFront Squat (5x3 ahap )MetconMetcon (AMRAP - Rounds and Reps)20 min amrap 5 strict pull ups 10 ring dips 15 pistols (l= 1 r=2)

CrossFit FYR - CrossFitChoose lifting or strength not both. If you have time after the metcon you can do the otherLiftingHang Snatch (Find 1rm)StrengthDumbbell shoulder press (5 sets 10 each [...]

CrossFit FYR - CrossFitWinner of the loop gets $20 credit for whateverMetcon (Time)10-9-8-7-6-5-4-3-2-1 Deadlift (205/135) Bench (135/95) Row 300 after each setWe will have to share equipment. Partner up to [...]

CrossFit FYR - CrossFitWhite (Time)5 rounds 3 rope climbs 10 toes to bars 21 overhead walking lunges (45/35-lb. plate) 400 meter run

CrossFit FYR - CrossFitAnnie (Time)50-40-30-20-10 Double-unders Sit-upsMetcon (AMRAP - Rounds and Reps)Fat cindy Cindy with a vest! 20 min amrap 5 pull ups 10 push ups 15 squats Rx= in [...]

CrossFit FYR - CrossFitStrengthPush Jerk (Find 1rm)From the rackMetconMetcon (3 Rounds for reps)On the 5:00 Run 400 m With time remaining... Round 1- max clean and jerk Round 2- max [...]

CrossFit FYR - CrossFitMetcon (Time)2 rounds 25 ghd sit ups 20 cal row 15 ohs (115/75) 12 min capCan sub back squat (135/95) or dB ohs (35/20)Metcon (AMRAP - Rounds [...]

CrossFit FYR - CrossFitMetcon (Time)Tomorrow’s wod-3rounds 15 wall ball 20/15 20 push ups 15 box steps 1000meter row or 50 cal assault bike Winner gets a sal and judys product [...]

CrossFit FYR - CrossFitMetcon (Time)Round 1- 1 rope ascent 15 kbs 200 m run Round 2- 3 rope ascents 30 kbs 400 m run Round 3- 5 rope ascents 45 [...]