1/22
CrossFit FYR - CrossFitLiftingHang Clean (5x3 building starting at 60%)MetconMetcon (Time)For time 5 rounds 6 deadlifts (285/185) 9 ring dips 15/12 cals on bike OR 20/15 on rower
1/21
CrossFit FYR - CrossFitStrengthBack Squat (5x5 building from 60%)MetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
MLK day wod
CrossFit FYR - CrossFitDr. Martin Luther King (AMRAP - Rounds and Reps)With a 40 min running clock 1 mile run, then amrap in remaining time 15 toes to bar 29 [...]
1/19
CrossFit FYR - CrossFitMetcon (AMRAP - Rounds and Reps)45:00 AMRAP 800m Jog 1:00 single Unders 1:00 plate step ups 1000 m row 1:00 plank 1:00 goblet squats 400m farmers walk [...]
1/18
CrossFit FYR - CrossFitMetcon (AMRAP - Rounds and Reps)EMOM x 10 2 dB cleans (50/35) 2 dB squat cleansMetcon (Time)Run 800 m 9 thrusters (95/65) 9 weighted sit ups (50/35) [...]
1/17
CrossFit FYR - CrossFitGymnasticsPull-upsSkill Work on kip/pull up/ muscle up skillMetconNate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief [...]
Hump daaaayyy
CrossFit FYR - CrossFitLifting3 cleans 1 jerk (Every 2 mins x 6 rounds. Build in weight)3 power cleans 1 split jerkMetconAir fryer (Time)"Air Fryer" 3 Rounds: 20 Alternating Pistols 10 [...]
1/14
CrossFit FYR - CrossFitStrengthBench Press (8@60% 7@65 6@70 5@75 amap @80%)MetconMetcon (Time)2 rounds for time Row 500 m Run 400 m 30 front rack lunges (145/95) Run 400 m Row [...]
1/13
CrossFit FYR - CrossFitStrengthOverhead Squat (8@55% 7@60% 6@70 5@75 amap@80%)MetconMetcon (Time)21-15-9 Cal on bike Hang power snatch (75/55) *scaled do dumbell shoulder pressMetcon (AMRAP - Reps)Amrap 7 mins Wall balls [...]
Sunday
CrossFit FYR - CrossFitMetcon (Time)50 or 100 calorie bike or row Then 4 rounds 20 box step ups 10 arch to hollow rock on bar 20 goblet squats (choose your [...]