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
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 !
4 comments:
Ok...anyone do this yet? pretty good workout I think I could have done a little more weight anyway:
as Rx'd, 7:52
So congrats to those going for their Level 1 cert. in a few weeks.
FYI the license plate deal is legit (personalized tag with crossfit = free cert.)
got this one done, loved it except for the a$$ burn!
as rx'd 8:09
hope i'm going, my plate needs to get here right now!!!!!!!!
posting again, yeah i know geek, loser, reject. yeah yeah heard it already.
decided to put myself through some hell that i put loyal clients through. between yesterday and today i had my clients do the following:
100 push-ups
65# sdhp 75 reps
100 sit-ups
65# push press 75 reps
for time.
the best time they could manage was 23:10.
today for me, my time 19:27.
just a fyi.
rest day tomorrow
Great license plate, Rusty!
Awesome set of workouts, Runrun!
Makes me want to go back to the gym tonight...
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