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
Thursday 080717
Main Site:
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
Crossfit York:
Back Squat 5-5-5-5-5 reps
Post results in comments
9 comments:
As I mentioned in the previous post (in case you missed it):
I will need to wait until late thursday morning to officially post the "park workout" tentatively planned for this Saturday @ 10 am & 4 pm at John Rudy County Park. I got a call from the park admin. office and they have some questions. go figure
Did 6 rounds main site + 10 pushups
Good w/o!
Randy was right about being mentally wiped after this workout. I just want to sleeeeeep. It's going to be a long day of work. Ring dips are extremely humbling.
hhhmmm...I see Tony hasn't fully recovered mentally yet. Good job today, solid effort...
I did the main site workout as well. Did it as Rx'd
push ups x 15
ring dips x 12
push press 115# x9
6 rounds
The ring dips started to get me around the 3rd round and I had to break up the sets...still brutal
It's official, I got the blessing from the county park admin.
We are good to go for this Saturday (7/19/08)
John Rudy Park @ 10 am & 4 pm
Bring water...lots of water !
the detail are on the web site.
Wish I could make it to the park, but I'm tied up all day. See everyone next time. WOD for today was 2 Rounds of:
Run 800m
15 Pullups
12 Hang Power Cleans w/ 135
20 Knees to Elbows
We had the instructors at B-More come up with this one. Everyone took a turn writing down reps,weight, or exercises. It crushed everyone.
Jason
i told tony it would be that way, however my name is actually brandon. who's this randy character? followed suit and complete the homepage w.o.d.
as rx'd
15 push-ups
12 ring dips
9 115# push press
max rounds in 20 minutes
rounds complete 4+15 push-ups & 3 ring dips.
the rings always kill me! i definitely need more practice!
i'm going to the 4pm workout, hope to see you there!
Just a jab for forgetting my name! haha. Rusty can you e-mail me directions to the park, idk where it is. I live off of Cape Horn.
yeah sorry about that Tony, i'm usually good w/ names. going to rave that i can't wait to get boot camp on tonight. (pretend i'm singing) time to shiiiiinnnneeee, tiiiimmmme toooooo shiiiiinnnnneeee, time tooo shine! crossfit out on the battlefield so it were, leave theeemmmm in the dduuuussstttt, leeeaavvvee theeemmmm in the dduuusssttt(singing again).
what it is, is running with sandbags. each weighs 5# and you carry as much or as little as you want. cover anywhere from 3 miles to 10. incorporate alot of bodyweight exercises like burpees, push-ups, sit-ups, etc. it's an hour and a half of shear enjoyment or in their terms 'hell!'
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