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
Saturday
WOD:
Sots press, 3-3-3-3-3
(shoulder press while at the bottom of a squat)
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6 comments:
had a good time today wod was real good. ring dips just f**k me up!
as rx'd
amrap in 15 mins of:
5 ring dips
5 burpie box jumps
5 push press/ used 95#
rounds completed 8 + 5 dips & 2 bbj
spt
SPT held his own, despite some fierce competition...we were close on his heels...literally.
Great workout today WEekend Warriors! Thanks to the CFYOrk trainers for inspiring us.
close on my heels indeed.
p.m. w.o.d.
65# Thruster
Pull-ups
10 reps each
Amrap in 20 minutes.
Rounds Completed: 9 + 10 thruster & 3 pull-ups
spt
Helen
3rds
400meter run
21 45# KB swings
12 pullups
13:47
rough workout, wasn't feeling the pullups today. could only muster up singles, yuk!
Clean and Jerk 1-1-1-1-1-1-1 reps
155-165-180-195-205(f)-205-210-215
very early morning on 8/23 @ work. shoulders were tired.
as rx'd:
45# Overhead Lunge 30/15 per side
45# Sumo Deadlift High Pull 30
45# Power Snatch 30
Jumping Pull-ups 30
4 Rounds for Time
Time: 34:53
spt
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