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
Devote 20 minutes to handstand practice
For Time:
3 Rounds
Row 300m
Mid Thigh Box Jump 8 Reps
Chest to bar pull ups 10
6 comments:
posting a rest day today......
anyone else posting, where's red?
hey check out my post for yesterdays' workout. i killed what i set out to do. i mean killed it. today is pool day, rest and relaxation. see you tomrrow. hope rusty is relaxed too. vacation and everything.
Awesome Brandon only 2 seconds to shave off to break a 7 minute 2k. That's a huge accomplishment. You are certainly built to be a rower, maybe you missed your calling in life haha.
yeah just maybe, however i do like running as well. i think i'm built for that too. now i just have to try my hand at swimming.
my mile time is 5:51 &
my 5k time is 20:48. so there you go, just need time to through with it all. there's still time to accomplish myself as a rower, you never know!
Missed yesterday to go biking, so I doubled up today.
CFWU x 3
Crossfit total from main site: 915lbs
Yesterday's Crossfit York: 18:51
Great numbers Jordan "Nona" is a tough one. Might have to recruit you to the O-Lift team. Brandon shaving 2-3 seconds off that 2k time will be nothing for you. I'd bet 2-3 weeks of WODs would do it for you without touching the rower.
I took a break from the O-Lifting today and came up with this
"Hellizabeth" 3 Rounds: Run 400m
21 1.5 pood KB swings
12 Pullups
12 Power Cleans 135lbs
12 Ring Dips
22:10 as Rx'd
You guys are amazing...
OK, you shamed me. I'm off to the gym. Not sure what I'm doing.
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