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
Thursday
skill: snatch
WOD:
as many rounds in 20 min. of:
tire flip, 5
pull-up, 10
sit-up, 15
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4 comments:
got my wod done, did it at golds
"jason w/ pull-ups"
100 squats
5 pull-ups
75 squats
10 pull-ups
50 squats
15 pull-ups
25 squats
20 pull-ups
For time. Time: 12:56
then 3 rounds of:
sit-ups 25 reps
back exts. 25 reps
For time. Time: 7:00
this one will become another CFYork "named" WOD. One client went through it as Rx'd:
AMRAP in 20 min of:
tire flips, 5
pull-ups, 10 reps
sit-ups, 15 reps
8 rounds plus 5 flips & 7 pull-ups. Nice Job! 87 total pull-ups
ok so I got this one done...
as rx'd
tire flip, 5
pull-up, 10
sit-up, 15
10 rounds, 5 flips , 2 PU
Matt squeaked out 10 rounds, 5 flips, 8 PU
B@st@rd!!! no really good job, he was actually on pace to get 12 rounds.
I'm going to call this on the "G.C. Inferno" cuz it burns and it's for a firefighter, unless I get a better name for it.
i like the name, it has pazazz! keep it.
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