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
As per main site:
30 Muscle-ups for time (or if you cannot do muscle-ups do 120 pull-ups & 120 dips.)
Post time to comments.
6 comments:
sorry, I know "we" just did ring dips, but I can't resist when MUs come up.
When I saw the WOD posted last night on CF Main, I knew you couldn't resist.
OK - here goes...off to the gym...
hey all, gonna post my workout, but first my adventure. so i spent 12 hours in a car yesterday to make my way to great lakes, il for my brothers' graduation. that was an awesome ceremony! i videoed a little of it, i loved it!
so due to time restrictions and time wanting to spend with the sailor i can't get to any of the local xfits. sucks, i know. so i mapped out 400 meters here and did the following:
run 400m
max reps of push-ups
max rounds in 20 mins.
rounds complete=10 full rounds. that's almost 3 miles ran with the addition of push-ups to failure with each round. i know incredible right? thought so too. well i'll get at something tomorrow morning before 6 flags. i'll post that too. good night.
results?
1st person 12.01
2nd person 30.0
as rx'd 30 muscle ups.
I'll have to get to this one on Saturday...bummer
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