wodify

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Hero friday

CrossFit FYR - CrossFitStrengthBench Press (7x3 building)MetconDonny (Time)21-15-9-9-15-21 Deadlift, 225# BurpeeIn honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011To learn more [...]

2019-04-12T00:00:00-05:000 Comments

4/9

CrossFit FYR - CrossFitStrengthPaused bent row (2x7 @50% 2x5 @65% 2x3 @80%)Hold the movement for 3 full secondsMetconMetcon (Time)3 rounds 100 ft oh walking lunge (1x50/35) 400 m run 20 [...]

2019-04-09T00:00:00-05:000 Comments

4/8

CrossFit FYR - CrossFitStrengthSnatch dL and high pull (7 sets building)1 Snatch grip deadlift 1 snatch grip high pullMetconMetcon (3 Rounds for reps)FGB style (3 rounds) 1- Row for cals [...]

2019-04-07T21:02:21-05:000 Comments

4/6

CrossFit FYR - CrossFitMetcon (Time)Teams of 2 8 rounds (4 each) 30/20 cal row (Or 20/13 cal bike) 30 push press (50/35) Cash out- 1 mile run together

2019-04-06T09:30:32-05:000 Comments

4/5

CrossFit FYR - CrossFitThe Fuhrmannator (Time)6 Rounds for Time 100 meter Run 5 Burpees 10 Kettlebell Swings (53/35 lb) 15 Deadlifts (95/65 lb) 20 Back Squats (95/65 lb)Specialist Ray Michael [...]

2019-04-05T00:00:00-05:000 Comments

4/2

CrossFit FYR - CrossFitStrengthBench Press (7x2 @ 85%)Metcon (AMRAP - Rounds and Reps)Amrap 18 Run 200 m 12 shoulder to oh (135/95) 100 dubs 50 air squats

2019-04-02T00:00:00-05:000 Comments

4/1

CrossFit FYR - CrossFitStrengthFront Squat (5 sets of 2 every 1:30 @ 85%)between sets, max reps of banded triceps press downs. choose a band that allows you to get 12-15 [...]

2019-04-01T00:00:00-05:000 Comments
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