WOD & Comments
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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
Saturday
WOD:
A(as) M(any)R(ounds) A(s) P(ossible) in 20 min of:
kb swing, 10 reps
kb clean & press, 5/5
kb sit up, 5
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7 comments:
Great job "Weekend Warriors"
way to push! That's how you see results.
Brandon & I did "Fran" as rx'd....
21-15-9
95# thruster
pull-ups
Brandon got me today:
My time: 7:26 (pr) about 1:20 faster than last time
damn right, although it did look like rusty had me.
as rx'd
"Fran"
21-15-9 of:
95# Thruster
Pull-ups
Time: 7:19
1:21 of last time, PR!!!!!!!!!!!!!!
yeah, I crapped out on the last few pullups. I seem to have developed a "gymnastic butterfly deadhang" pull up... I need to work on "tired" pullups.
I think a sub 5:00 is very attainable for us humans.
did anyone check out the video on the homepage?
crossfit okc, doing heavy fran w/ flying pull-ups instead. f**king insane! they look like fun!
today felt good, good effort today by Kate. way to stick with it for all twenty. you're awesome. see you all again soon!
Great workouts today! Rusty and Brandon were awesome with Fran and Kate beat me on our WOD.
did this one today, used db instead.
as rx'd
10 swings
10 c & j 5 per side
5 overhead sit-ups
weight 35# for all
amrap in 20 minutes
rounds completed: 11 + 3 swings
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