WOD & Comments
Welcome,
Here's your chance to rant, rave, or just let it all out.
Stop by for a visit at:
1451 Spahn Ave.
York, PA 17403
Hours:
M-F 6.30 am, 10am, 12pm, 6.00 pm, 7.00 pm
M,W,F 4.00 pm
Sat. 8.30 am, 9.30 am (FREE SESSION*)
Sun. Closed
* 1st time visitor only
On site WOD format:
Dynamic warm-up
Skill: trainer choice
WOD: trainer choice
Cool down: trainer choice
Friday 080711
Main Site:
Rest Day
CrossFit York:
max rounds in 20 min. of :
65# Thruster x 10
Pull ups x 10
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6 comments:
first to post again, i need a life! lol! anyway the york crew got up to a little "fran" today. for me it's been 2 months and a day since my last date with her. and last time it only lasted 14:41. today was a different story altogether.
"fran" as rx'd
21-15-9
95# thruster
pull-ups
time: 8:40
that means i shaved off 6 minutes and a second from my previous date! that's incredible!
side note i also beat rusty today yeah! and i feel completely thrashed still. it's been 3 hours now. i love progress! have a great weekend everyone. see ya soon!
Didn't see the W/O posted when I went to work; glad to see it
I'm skipping lunch to date "Fran."
I'll be back....
Did 5 rounds
65#thruster x 10
10 pullups
12:48
Have a great weekend
I wasn't felling it today...We opted for the real Fran rather than the posted modified version... with a time of 8:56 I only shaved off 13 seconds off of my previous time...bummer, yes a PR is a PR, but I needed to take more breaks than I wanted to and I was fully recovered within 20 minutes. That tells me that I basically ran out of energy, which is diet. So I still believe a sub 5min. is possible for me.
that's what i have been saying all along. . .diet, diet, diet! i still feel sort of thrashed. i mean mentally i feel worn out. red had a good effort with his "date."
where's xfitgirls' post? we need to some times here.
i think if i would have slightly fresher shoulders my time may have been better. the thrusters killed my shoulders. oh, and by the way i tore my left hand open, sucks. didn't even notice until i was laying on the ground sucking air. still we were both sub 9, we are not amateurs any longer. now i say have a great weekend!
Just finished "Fran"
21-15-9
95# thrusters
pullups
time: 12 flat
first time doing this one so I wasnt sure what to expect other than it looks easy but never is... I think I could have done better but I was making sure to do proper thrusters besause my squat sucks so I want to improve it... anyway have a great weekend I am going on a ruck march on sat if anyone cares to join prob going to hike 6-8 miles in the morning before 12 everyone else have a grrrreat weekend...
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