wodify

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12/15

CrossFit FYR - CrossFitNo class on sundayMetcon (AMRAP - Rounds and Reps)Emom x 10 3 db man makers (50/35) 10 sit upsMetcon (Time)30-20-10 Deadlifts (185/125) Cal row

2018-12-15T00:00:00+00:000 Comments

12/14

CrossFit FYR - CrossFitChristmas party tomorrow night at 6!1-Mile Run (Time)Max Effort 1-Mile RunJack (AMRAP - Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 [...]

2018-12-14T00:00:00+00:000 Comments

12/12

CrossFit FYR - CrossFitStrengthFront Squat (5x2 @ 90%)MetconMetcon (Time)10-9-8-7-6-5-4-3-2-1 Squat cleans (185/125) Chest to bar pull ups Intermediate- 135/95 Scaled- 115/75

2018-12-12T00:00:00+00:000 Comments

12/11

CrossFit FYR - CrossFitStrengthBent Over Row (5x3 @ 85-90% )Set of max reps dips after each setMetconMetcon (Time)60 dubs 30 dB snatch (alt) (50/35) 60 dubs 30/21 calorie row 60 [...]

2018-12-11T00:00:00+00:000 Comments

12/10

CrossFit FYR - CrossFitStrength component is to be done with a running clock for 15 mins. 5 mins each component with no time between.StrengthOverhead Squat (Find 2 rep max in [...]

2018-12-10T00:00:00+00:000 Comments

Metcon

CrossFit FYR - CrossFitMetcon (Time)25 Cal. Bike 200m Farmer’s Carry with Dumbbells 50 Dumbbell Sit-ups 200m Farmer’s Carry 50 Dumbbell Goblet Squats 200m Farmer’s Carry Dumbbell 50/35

2018-12-09T00:00:00+00:000 Comments

Partner wod!

CrossFit FYR - CrossFitMetcon (Time)Both run 200 meters 4 total rope climbs 30 shared snatch (115/75) Both run 400 meters 6 rope climbs 30 shared cleans Both run 800 m [...]

2018-12-08T00:00:00+00:000 Comments

Hero friday

CrossFit FYR - CrossFitDork (Time)6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood 15 Burpees Scaling: Reduce the reps and/or number of rounds in order to [...]

2018-12-07T00:00:00+00:000 Comments

12/5

CrossFit FYR - CrossFitStrengthclean + 3 front squats (5 sets @ 80% clean max)1 clean 3 front squatsMetconMetcon (Time)4 rounds for time 30 wall ball shots (20/14) 20 cals on [...]

2018-12-05T00:00:00+00:000 Comments

12/4

CrossFit FYR - CrossFitStrengthBench Press (Find a heavy 3 do 5 sets)MetconMetcon (AMRAP - Rounds and Reps)Emom x 20 1- 6 deadlifts (225/155) 2- 9 burpees 3- 12 toes to [...]

2018-12-04T00:00:00+00:000 Comments
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