WOD & Comments
Welcome,
Here's your chance to rant, rave, or just let it all out.
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York, PA 17403
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On site WOD format:
Dynamic warm-up
Skill: trainer choice
WOD: trainer choice
Cool down: trainer choice
Work up to a moderately heavy snatch for a single
Do some type of lateral movement 3 sets: this could be a side shuffle, lateral lunges, sides hops etc.
"SMURPH"
For Time:
Run 4oom
25Pullups
50 Pushups
75 Squats
Run 400m
If you have a 20lb vest or a backpack with rocks,books,etc. wear it.
5 comments:
today is a rest day for me, but i did do some lateral practice.
as rx'd:
20 minutes of:
25 single unders(jumprope)
10 lateral lunges 5 per side
10 lateral jumps over cooler
25 single unders
repeated until 20 was up. enjoy your day guys. b.
Took a week off and was a little sluggish today. Only did Smurph. Didn't have time for all the other fun stuff.
as rx'd - 12:43
"SMURPH"
as Rq'd w/ 20# backpack
11:47
I'm going to start using both CF York and Main Site to start getting into the CF York routine.
Hope to see you guys this Sat.
Don
rock on fellas! yeah I'm still a little behind. I finally got to the med ball clean/wallball & box jumps...that double "squat" really takes a toll. results posted on yesterday's blog.
I'll see everyone on Saturday (lightning permitting)
I was all set up to do SMURPH and was putting on the vestand then the Crystal Palace Soccer Team I help train came in and I ended up having to train them. But, I did have them do a team workout after some speed work. There were only 7 players so I had to jump in to be the 8th guy.
As a 4 man team complete
Run 400m (work cannot start until whole team completes the run)
300 Thrusters 65lbs
Run 400m
200 Pullups
Run 400m
Needless to say I ended up doing over a 100 thrusters and a very disproportionate amount of pull ups. My runs definately suffered from all that extra work. Keep in mind these are PRO athletes and( good ones to boot) this is a great demonstration of Crossfit's effectiveness.
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