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
Wednesday
WOD:
pre "Turkey Day" team challenge
OHS
Row
Box Jump
Pull Up
Dead Lift
details will be given on site
7 comments:
hey everyone...there's been talk of a Friday workout. We were not planning on officially being open, but Jason may be available. I'll verify this today. As for me, I'll be functionally applying "squats" and "lateral box jumps" @ Round Top. Friday is the opening day. check the web site http://www.skiroundtop.com/
as rx'd:
25m Farmers' Walk 150#/75# db each
Pull-ups 10 reps
Sit-ups 10 reps
Amrap in 20 minutes
Rounds 9
Rack Deadlift (above knee)
135-205-225-275-295
5-5-5-5-5
Rack Clean (above knee)
115-135-145
5-5-5
spt
don't ruin your holiday just for some workout. if you need to stay where ever you are, stay. family is much more important than community.
spt
Great WOD today, I was gasssed at the end. Holding the ball overhead made the rest periods seam longer and painful. It was good to meet and workout with some fellow CF'ers from out of town, Chris and Eric.
Brandon, see you at the TT tomorrow.
So here was the "High Noon" workout.
as a team of 3 (each person rotates exercising and holding a 15# med ball overhead) perform the following
OHS 15# med ball, 150 reps
Row, 3000 M
20" Box Jump, 120 reps
pull-up, 90 reps
Deadlift 135# or 155#, 60 reps
Deadlift weight is determined by which team gets there first.
penalties: ball touches head or floor = 10 burpees
bummer no one droped the ball
Good job everyone!
Had a great time working out with everybody today. It was great meeting your guys.
Thanks for the WODs the last 2 days.
Great workout. It was nice meeting the out of town crossfiters. Have a great holiday.
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