Friday
"Golfer Ron"
Max rounds in 20 min. of the following:
burpee w/ jumping ring dip, 5 reps
Diagonal 35# kb swing , 10 reps (5 reps per side)
squat, 15 reps
"Diagonal swing"- stance is as a regular kb swing. Start the kb on one side of your body, generate the power out of the hips and use torsional rotation to bring the kb over the opposite shoulder & above your head.
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"Golfer Ron" is CrossFit York's member #001.
Crossfit York will extend the special named WOD to the remaining new members up to #025
#002, #003,#004, #005 are in the works.
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4 comments:
I gave this one a shot...a surprizingly tough WOD.
As Rxed:
5 burpee/jump ring dip
10 diagonal 35#kb swings
15 air squats
Rounds: 11
What an honor to be #001 and to have this WOD developed for us golfers - -
As Rx'd
9 rounds in 20 minutes.
Check out the GYM if you haven't already. York Crossfitters - we've finally got our home!
had to do it over here at globo....
did my own hell!
as rx'd
21-15-9 of:
K2E
Push-ups
1.5 pd db swings
time: 9:17
later.
b.
yeah our home is sweet!
sorry guys, can't make it out today. had a change of plans. g/f didn't have to work this weekend so we are still attending family outing in sykesville, md. i think that is how you spell it.
so i just did my own metcon, outside, in the chill.
as rx'd
judy squats 9 reps
oh susies 9 reps
sit-ups 9 reps
amrap in 20 minutes.
rounds completed: 12 + 6 squats
judy squats are back squats with my sandbag/judy
oh susies are aka dive bombers
later.
b.
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