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11/9

CrossFit FYR - CrossFitMetcon (Time)Partner wod 3 rounds 40 db snatch (50/35) 40 burpees 10 rope climbs Cash out 100 sit ups EACH The reps can be split however but [...]

2019-11-09T00:00:00-06:000 Comments

20.5

CrossFit FYR - CrossFitSince we did wall balls Wednesday and rowing the other day, the hero wod is programmed if you don’t want to do 20.5Mark Castellano (Time)For Time 400 [...]

2019-11-08T00:00:00-06:000 Comments

11/6

CrossFit FYR - CrossFit1 clean 2 squat emom (Emom x 8)1 power clean + 2 front squats Or 1 squat clean 1 fromt squat65-70% of 1 rM squat clean OR [...]

2019-11-06T07:00:31-06:000 Comments

11/5

CrossFit FYR - CrossFitStrengthBench Press (10-7-5-3-3-5)MetconMetcon (Time)21/18/15/12/9/6/3 Chest to bar pull ups Shoulder to oh (115/75) 200 m row between each *do not row after 3 reps Time cap 25 [...]

2019-11-05T06:45:57-06:000 Comments

11/4

CrossFit FYR - CrossFitLiftingSnatch Grip Deadlift (5x5 @ 70% deadlift)MetconLunge/run (Time)Lunge 200 m (mailbox on left) them run the rest of a mile Upon returning 50 burpees

2019-11-04T00:00:00-06:000 Comments

11/2

CrossFit FYR - CrossFitkB wod (Time)4 rft 10 alt swing clean/jerk/snatch 10 around the world 15 kB sit ups 20 kB deadlifts Rx weights tba

2019-11-02T00:15:35-05:000 Comments

20.4

CrossFit FYR - CrossFitAfter the 20.4 workout, EVERYONE is to do romwodCrossfit Games Open 20.4 (Ages 16-54) (Time)For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 [...]

2019-11-01T00:00:00-05:000 Comments

10/30

CrossFit FYR - CrossFitNo lifting class on Thursday 10/31Metcon (No Measure)3:00 bike intervals x 3 2:00 recover During 2:00 recover 20 ghd sit upsStart off easy and get more intense [...]

2019-10-29T22:01:25-05:000 Comments

10/29

CrossFit FYR - CrossFitStrengthBent Over Row (8@60 7@65 6@70 5@75 amap@80)MetconNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

2019-10-29T00:00:00-05:000 Comments
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