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
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
3 comments:
i liked this workout, it felt good. i thought the sdhp would have been harder than it actually was. the most demanding was the box jumps. they winded me. and i only had to do 10 at a time, wtf!!
as rx'd
115# sdhp 10 r
20" box jumps 10 r
pull-ups 10 r
max rounds in 20 minutes
rounds complete: 7 + 5 sdhp
core:
overhead sit-ups 2/15 12# db's ea. hand
overhead hip exts. 2/15 12# db's ea. hand
decline bench sit-ups max reps 2 mins. =38 reps
followed by some snatch practice. long yes i know, but it was a rest day yesterday.
Hi everyone!
It was great seeing the CF Team back at the gym together this morning.
Got there before CF YRK WOD was posted (Rusty was still recovering from a sand burpee incident, cleaning shells or something...)
Did "Helen"
3 rounds 13:41
Felt good....my running is still much too slow.
posting for my client today. he decided to go with our workout today. i timed it for him.
as rx'd
7 rounds completed
you can call him mags. later. b.
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