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
Monday
WOD:
"mini murph"
For time:
400M row
10 rounds of the following:
5 pull-ups
10 push-ups
15 squats
400M row
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3 comments:
Looks like fun! Ill see you guys on Thursday at the Turkey Trot and will try to drop in on Friday for a workout.
Happy Thanksgiving!
hey Jim! Hopefully you can make it out over the holiday...Saturday will be a better day.
We seem to be attracting crossfitters from all over the world...Today, Chris from Crossfit Ramstein (Germany) stopped by. I believe there will be a fire breather among us tomorrow Eric from Crossfit Park City (Utah)
and Kelly from HQ may be joining us sometime this week.
So I'm determined to get my training back on track, it's been pretty wacky for the last few weeks.
anyway I did today's
"mini murph" I really wanted to do the real deal but with the row sub for running, and I have no idea where I'm at these days, and being older and wiser, blah blah blah...well whatever, I chose to roll with this.
for time:
400M row
10 rounds of:
pull ups, 5 reps
push ups, 10 reps
squats, 15 reps
400M row
Time = 13:04
That second row was brutal, it didn't take any longer it just felt horrible... oh & I seem to have gone back to the standard kip pullup. I think my body likes the slower version.
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