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CrossFit FYR - CrossFitSome people start with the first, some with the secondMetcon (Time)Metcon (Time) 5 rounds for time Run 150 m (or row 200) 100 ft walking lunge 10 [...]

2020-01-11T00:00:00-06:000 Comments

Hero friday

CrossFit FYR - CrossFitBradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of [...]

2020-01-10T06:15:31-06:000 Comments

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CrossFit FYR - CrossFitWeightliftingPausing power clean (On the 1:30 x 5: 1 Pausing Power Clean* 1 Power Cl)* Two pauses on the repetition. – 2 Second Pause at Knee – [...]

2020-01-08T10:15:24-06:000 Comments

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CrossFit FYR - CrossFitStrengthDB pec fly (5 sets 10-12 building)Work in 4x12 double hammer bicep curlsMetconMetcon (Time)21 thrusters (95/65) Run 200 m 18 thrusters Run 200 15 thrusters Run 200 [...]

2020-01-07T00:00:00-06:000 Comments

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CrossFit FYR - CrossFitLiftingSnatch Pull (5 sets building )Aim for perfectionSnatch (2x60 2x65 2x70)SinglesMetconMetcon (3 Rounds for reps)Amrap 4 mins 2 rope climbs 5 front squats (175/115) Max cal row [...]

2020-01-06T00:00:00-06:000 Comments

Sunday hero’s

CrossFit FYR - CrossFit1-Mile Run (Time)Max Effort 1-Mile RunFrank callahan (Time)3 rounds for time 10 bench press (60% body weight) 10 tricep dips This Firefighter Hero WOD is dedicated to [...]

2020-01-04T20:57:12-06:000 Comments

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CrossFit FYR - CrossFitMetcon (AMRAP - Reps)Partner wod- 7 mins Max wall balls while partner holds the top of a deadlift 225/155Metcon (Time)4 rounds for time 10 clean and jerk [...]

2020-01-04T09:45:26-06:000 Comments

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CrossFit FYR - CrossFitSamuel Bullard (Time)For Time Buy-In: 532 meter Sandbag Carry (40/25 lb) (can use plates 5 Rounds of: 21 Hand Release Push-Ups 20 Alternating Dumbbell Snatches (50/35 lb) [...]

2020-01-03T00:00:00-06:000 Comments

Good bye 2019!

CrossFit FYR - CrossFitNYE (Time)For Time 365 m run 31 OHS (95/65 lb) 31 Pull-Ups 31 db Snatches (50/35 lb) 31 Sit-Ups 31 Toes-to-Bars 31 Push-Ups 31 Box Jumps (24/20 [...]

2019-12-30T20:45:19-06:000 Comments

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CrossFit FYR - CrossFitLiftingSnatch (5 sets -Every 2 mins do 5 snatch)Choose your weights. Enter your heaviest Power or squatButt stuff III (No Measure)10 hip thrusts on bench 10 barbell [...]

2019-12-29T23:46:11-06:000 Comments
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