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
Wednesday
CrossFit York:
"Grace"
30 reps for time of
135# clean & jerk
skill work: handstands
Post results in comments
3 comments:
okay so as you could have guessed by now, i don't like to follow the york w.o.d. all the time. today is calling for 'grace.' i felt like a bodyweight workout today. i chose 'murph,' instead. it has been since 080502. it has been over 2 f**king months since my last go at 'murph.' well do you guys want the good news or the bad news. i'll give you the good first.
as rx'd 'murph'
run 1 mile
100 pull-ups
200 push-ups
300 squats
run 1 mile
previous time: 57:30
todays' time: 46:34
bad news is you all have to read this post. suckers :) alright i'm through. have a good one all!
Runrun - you are WILD...
Pretty awesome, too.
Following the main site WOD, instead of 15K I ran 5K, which is great for me.
I guess I'll have to do "murph" in the near future to keep up...if I can find a weight vest I'll up the ante. I need to let my shoulder recover, but it's tough considering I won't let it...
Guys, good job today.
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