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11/14

CrossFit FYR - CrossFitMetcon (5 Rounds for reps)25 mins Every 5 mins x 5 Run 400 m 50 dubs Amap deadlifts (275/185) Run 400 m 50 dubs Amap kbs (70/50) [...]

2020-11-13T20:46:41-06:000 Comments

Friyay the 13th

CrossFit FYR - CrossFitStrengthBack Squat (5x5 @80%)MetconMark moss II (Time)15-12-9 Clean and jerk (135/95) Burpee box over (24/20) 12-9-6 Clean and jerk (155/105) Burpee box over 9-6-3 Clean and jerk [...]

2020-11-13T10:45:48-06:000 Comments

11/11

CrossFit FYR - CrossFitIt’s Veterans Day so i added an optional hero wod. You may choose Chad instead of the regular metconLiftingClean (4 sets- 5 power + 3 squat cleans)4 [...]

2020-11-10T22:45:20-06:000 Comments

11/10

CrossFit FYR - CrossFitStrengthBench Press (10-7-5-3-1-1)MetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

2020-11-10T00:00:00-06:000 Comments

11/9

CrossFit FYR - CrossFitweek 8/9 for lifting cycle week 5/12 heavy phaseLiftingSquat Snatch (5x2 @ 75% same weight)NOT BUILDING use same weight for all 5 sets. can regrip, doesnt have [...]

2020-11-09T00:00:00-06:000 Comments

11/7

CrossFit FYR - CrossFitMetcon (3 Rounds for reps)9 min amrap 15/12 cals on bike Sprint 100 m Run counts as 2 (1/50 m) Rest 3 mins 9 min amrap 12 [...]

2020-11-06T21:30:16-06:000 Comments

11/6

CrossFit FYR - CrossFitRope Climb (Amrap in 7 mins)Danny (AMRAP - Rounds and Reps)20 minute AMRAP of: 30 Box Jump, 24" 20 Push Press, 115# 30 Pull-upsIn honor of Oakland [...]

2020-11-06T00:00:00-06:000 Comments

11/4

CrossFit FYR - CrossFitLiftingClean and Jerk (5x2 @75%)2 reps each time, you may drop the bar and regrip after the first. all reps should be at 75%MetconMetcon (Time)3 RFT 20 [...]

2020-11-04T00:00:00-06:000 Comments

11/3

CrossFit FYR - CrossFitStrengthBent Over Row (5x5 @75-80%)all 5 sets at same weight 12x4 tricep ext worked inMetconMetcon (Time)5 rft 10 DL run 400 m rx= 275/185 int- 225/145 scaled [...]

2020-11-03T10:30:34-06:000 Comments

11/2

CrossFit FYR - CrossFitweek 7/9 strength cycle week 4/12 heavy phaseLiftingSnatch (5 sets building to 90% then 2 reps at 90%)all singlesStrengthButt stuff 2 (No Measure)3 rounds 12 banded good [...]

2020-11-01T15:31:10-06:000 Comments
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