wodify

CrossFit FYR - CrossFitMetcon (Time)28-21-15-9-6 Cals on rower Burpees over the erg Time cap 22 minsMetcon (AMRAP - Rounds and Reps)15 min amrap 15 power cleans (135/95) 3 rope climbs

CrossFit FYR - CrossFitBlake (Time)4 Rounds for time of: 100' Walking lunge, 45lb plate overhead 30 Box jumps, 24'' 20 Wall-Ball Shots, 20# 10 Handstand push-upsIn honor of U.S. Navy [...]

CrossFit FYR - CrossFitHeartburn (Time)1 mile run 10 rounds BBT 7 thrusters (75/55) 7 pull ups 7 burpeesFitnessMetcon (Time)A- 1 mile run B- 12 stiff leg deadlifts 20 mt climbs [...]

CrossFit FYR - CrossFitStrengthBent Over Row (5x5 @ 75-80% )work in 4 sets of 10 db reverse flysMetconMetcon (Time)15-12-9 push press (115/75) box step overs (50/35) (1) directly into 15-12-9 [...]

CrossFit FYR - CrossFitStrengthOverhead Squat (emom 9 mins)every min on the min 1st 3 min 5 reps 2nd 3 mins 3 reps 3rd 3 mins 1 rep building each 3 [...]

CrossFit FYR - CrossFitMetcon (AMRAP - Reps)In teams of 3 3 rounds 3 mins each Rowing for cals Toes to bar Front rack lunge steps (135/95) (Each step counts as [...]

CrossFit FYR - CrossFitHotshots 19 (Time)6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunFitnessMetcon (Time)6 rounds 30 air squats 19 db [...]

CrossFit FYR - CrossFitMetcon (Time)3 rounds for time 40 mins cap(scale accordingly) 200 m shuttle (4x50) 10 back squat (135/95) 200 m shuttle 10 muscle ups 200 m shuttle 10 [...]

CrossFit FYR - CrossFitStrengthBench Press (3x5 3x3)60-65-70% 75-80-85%MetconMetcon (Time)15-12-9 dead lift (275/185) bar over burpeesMetcon (Time)21-15-9 cal bike cal row

CrossFit FYR - CrossFitWarm-upBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops [...]