wodify

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12/3

CrossFit FYR - CrossFitLiftingOverhead Squat (5 sets of 3 Find heaviest 3)MetconMetcon (AMRAP - Rounds and Reps)Amrap 21 mins buy in 800 m run (1) 5 ground to overhead (135/95) [...]

2018-12-03T00:00:00+00:000 Comments

Psalm 119:105

CrossFit FYR - CrossFitMetcon (Time)For time with a partner Psalm 119:105 Your word is a lamp to guide my feet and a light for my path. 119 air squats 105 [...]

2018-12-02T00:00:00+00:000 Comments

Partner up!

CrossFit FYR - CrossFitMetcon (AMRAP - Rounds and Reps)A- Amrap in 10 mins 10-20-30-... Wall ball shots (20/14) Box jumps (30/24)Metcon (AMRAP - Reps)B- Amrap 10 mins 200 m weight [...]

2018-12-01T00:00:00+00:000 Comments

11/30

CrossFit FYR - CrossFitEmily (Time)10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutesSecond Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, [...]

2018-11-30T00:00:00+00:000 Comments

11/28

CrossFit FYR - CrossFitStrengthPress combo (5 working sets building)3 strict press 3 jerksMetconMetcon (AMRAP - Rounds and Reps)Amrap 18 mins 3 squat cleans (135/95) 12 kbs 70/50 Run 200 m [...]

2018-11-27T22:45:39+00:000 Comments

11/27

CrossFit FYR - CrossFitStrengthDeadlift (5x5 ~ 80% )All sets same weightMetconMetcon (Time)18-15-12-9-6-3 Thrusters Power snatch Toes to bar Rx= 75/55 Scaled- 65/35

2018-11-26T20:49:11+00:000 Comments

11/26/18

CrossFit FYR - CrossFitStrengthBack Squat (5x5 ~ 80%)Each round #5 should feel very heavy. Do all 5 sets at same weightMetconMetcon (AMRAP - Reps)2 mins each station 30 seconds rest [...]

2018-11-26T00:00:00+00:000 Comments

VAN AALTEN

CrossFit FYR - CrossFitMetcon (AMRAP - Reps)Warm-up 5-10 minutes on the assault bike Foam roll; lats, back, glutes, hamstrings, calves, quads AMRAP (with a Partner) in 20 minutes 2000 meter [...]

2018-11-25T00:00:00+00:000 Comments

11/24

CrossFit FYR - CrossFitThe clean combo is to be done with a partner. The team with the highest combo both get a case of endorush. 2 place gets one case [...]

2018-11-24T00:00:00+00:000 Comments

11/23

CrossFit FYR - CrossFitOne class at 9 am only todayStrengthBack Squat (5 sets of 4. Do all 5 sets at ~ 75-80%)Metcon (Time)Amrap 25 mins Add 3 reps per round [...]

2018-11-23T12:15:40+00:000 Comments
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