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
Motivational PicturesHappy Labor Day!!!
In honor of this picture.
Find a hill, the steeper the better do as many rounds as possible in 5 minutes of:
Run the hill and back down
At the bottom of the hill 15 Burpees
Repeat the effort 2 more times for a total of 3 rounds, rest a minute between efforts.
Work up to a medium Snatch no more than 7 total reps
While wearing a 20lb vest for the entire workout
As many rounds as possible in 15 minutes of:
10 Thrusters 135lbs
10 Pullups
If you don't have a vest wear a backpack full of books, rocks, or whatever you can find.
Saturday
"Walk in the Park" @ John Rudy Park 8:30 & 10:00
Post to comments
Friday
"Linda"
3 bars of death
10/9/8/7/6/5/4/3/2/1 reps/rounds for time of the following:
Dead lift, 1 1/2 x body weight
Bench, 1 x body weight
Clean, 3/4 x body weight
Post results in comments
Thursday
Row 5k
Post time in comments
Wednesday
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post results in comments
Ray getting it done at the park...Nice
Tuesday
3 rounds for time of:
Walking KB swing, 35#
kb, 100 meters
50
supermansWalking
kb swing: start with a standard swing, when the
kb reaches the top of the swing, take two quick steps, when the
kb is at the bottom of the swing make sure your feet are in line/together as with a standard (non-walking) swing.
Post to comments
Monday
Max rounds in 20 minutes of
115# Thruster, 10 reps
10# Weighted Pull Up, 10 reps
Post results in comments
48 more states to go !
Sunday
Clean, push press, front squat, push press, back squat, push press, reset (touch & go)
Perform 5 reps of the above, regrip if necessary only when the bar is in the air.
5 reps is 1 round, perform 5 rounds & increase weight for each round
Post loads for each round in Comments
Saturday
"Walk in the Park" @ John Rudy Park 8:30 am & 10:00 am
Friday
Max rounds in 20 minutes of the following:
Jump sit-ups (sit up to stand & jump ala' burpee), 20 reps
push-ups, 20 reps
pistols (single leg squats), 10 reps per leg
Hit em' Hard Team BFPE!
They'll be in Haverhill, MA this weekend for the Scott Firefighter Combat Challenge
http://www.firefighter-challenge.com/
Thursday
Three rounds for time of the following:
Run 1 mile
Row 800 meters
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Wednesday
Tabatas : 20 seconds of exercise 10 seconds of rest, 8 rounds of each of the following:
#1 dead lift, body weight
#2 hang clean, 1/2 body weight
#3 push press, 1/2 body weight
#4 Thruster, 1/2 body weight
Complete 8 rounds of one exercise before moving to the next exercise
Scale weight up or down as necessary
Post weight and reps for each exercise
Tuesday
weighted pull-up, 4 rep
weighted dip, 4 rep
(perform on rings if available)
or
weighted muscle-up, 1 rep
using the same weight, do 4 pull-ups then 4 dips (or 1 MU), increase weight until max weight is achieved (failure), no time restriction
Post results to comments
Monday
Max rounds in 20 minutes of:
Sumo Dead Lift High Pull, 115#, 10 reps
20" Box jumps, 10 reps
pull-ups, 10 reps
post results to comments
Sunday
As per main site:
Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups
Hey everyone! I'm back and how fitting is it that Mu's are on the main site for today. So I really can't resist. Enjoy
Work up to a heavy Deadlift but not max
Work up to a heavy Front Squat but not max
3: Rounds
Run 400m
20 Wall Ball shots
15 Pullups
As many rounds as possible in 10 minutes of:
275lb Deadlift 5 Reps
Sternum Pullpups 5 Reps
Chest Slap Pushups 5 Reps
Try some
contrast therapy it can work wonders. It is still worth doing if you only have a shower.
If anyone is interested in doing an A.M. workout throughout the week email jason@crossfityork.com with times and days that might work for you.
Practice Snatch or Overhead Squat if you need work on it for 15 minutes
Run 800m Rest 1 minute
Run 600m Rest 1 minute
Run 400m Rest 1 minute
Run 200m Rest 1 minute
Attempt to decrease your split time from each distance to the next.
Devote 20 minutes to handstand practice
For Time:
3 Rounds
Row 300m
Mid Thigh Box Jump 8 Reps
Chest to bar pull ups 10
"NONA"
For Time:
Row 500m
30-20-10 of
Hang Power Clean 95lbs
Pullups
KB Swing 1.5 pood (55lb)
Burpees
Courtesy of our good friends at CF Alexandria
Monday
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push or Split Jerk 5-5-5-5-5
Attempt to increase or use the same load for each set from the previous exercise.
Sunday
50
burpees for time
Post results to comments:
Another great turnout !
Saturday
"Walk in the Park" @ John Rudy Park
8:30 & 10:00
Friday
"Grace"
clean & jerk 135#, 30 reps for time
Post to comments
3...2...1...GO!
Thursday
Bench Press, 3 - 3 - 3 - 3 - 3
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Any one interested in a game of
Hooverball ?
I'm thinking possibly on 8/23 @ John Rudy Park
Wednesday
For time:
20" box jumps, 75 reps
65# Sumo Dead Lift High Pull, 10 reps
20" box jumps, 50 reps
65# Sumo Dead Lift High Pull, 15 reps
20# Box jumps, 25 reps
65# Sumo Dead Lift High Pull, 21 reps
Post Results in comments.
Team BFPE YORK, Good Luck !
Click below:
Team BFPE YORKScott Firefighter Combat Challenge
Tuesday
The following for time:
DB single arm snatch 35#, 9 reps per side
sit-ups, 50 reps
DB single are snatch 35#, 15 reps per side
sit-ups, 40 reps
Db single arm snatch 35# 21 reps per side
sit-ups, 30 reps
Scale weight as needed before starting
Post results to comments:
It's official !
Monday
With a continuous running clock perform 1 rep for the 1st minute, 2 reps for the second minute, 3 reps for the third minute, etc.
95# clean, 95 # thruster, 95# overhead squat = 1 rep
scale weight as necessary before starting, post weight, and max reps to comments.
Another awesome "Walk in the Park"
Sunday
As per main site:
"
Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
Saturday
CrossFit York:
"A Walk in the Park" @ John Rudy Park
8:30 & 10:00
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