today will more than likely be a day of "rolling" WODs
we have bumpers, rings, pullup bars, kettlebells, rowers, open area, and of course huge tires.
expect any combos...don't worry of your fitness or experience level it will for sure be a blast.
Friday, October 31, 2008
081031
! Happy Halloween !
While blind folded or in the dark perform the following:
3 rounds for time of :
Dead lift 185#, 10 reps (use tape to mark your hand position so you can "feel" where they go)
push-ups, 15 reps
sit-ups, 20 reps
* if you have a Halloween costume put that on too
Post to comments
Anyone still carve pumpkins? we've come a long way from the ol' three triangles and square teeth
While blind folded or in the dark perform the following:
3 rounds for time of :
Dead lift 185#, 10 reps (use tape to mark your hand position so you can "feel" where they go)
push-ups, 15 reps
sit-ups, 20 reps
* if you have a Halloween costume put that on too
Post to comments
Anyone still carve pumpkins? we've come a long way from the ol' three triangles and square teeth
Wednesday, October 29, 2008
081030
Thursday
Back by popular demand...we will resume daily WODs
4 rounds for time of the following:
500 m row
wall ball (20# med ball, 10' target), 20 shots
35# kb swing, 20 reps
post to comments
Monday, October 20, 2008
081020
Session times:
Monday - Friday
6:00 AM, 7:00 AM, 11:00 AM, 6:00 PM, 7:00 PM
Saturday:
8:30 AM, 9:30 AM
Please let us know if there are times more convenient for you.
Typical session:
warm-up
skill work
WOD: trainer's choice
cool down
Comments? please post
Thursday, October 16, 2008
081017
Friday
"Golfer Ron"
Max rounds in 20 min. of the following:
burpee w/ jumping ring dip, 5 reps
Diagonal 35# kb swing , 10 reps (5 reps per side)
squat, 15 reps
"Diagonal swing"- stance is as a regular kb swing. Start the kb on one side of your body, generate the power out of the hips and use torsional rotation to bring the kb over the opposite shoulder & above your head.
Post to comments.
"Golfer Ron" is CrossFit York's member #001.
Crossfit York will extend the special named WOD to the remaining new members up to #025
#002, #003,#004, #005 are in the works.
"Golfer Ron"
Max rounds in 20 min. of the following:
burpee w/ jumping ring dip, 5 reps
Diagonal 35# kb swing , 10 reps (5 reps per side)
squat, 15 reps
"Diagonal swing"- stance is as a regular kb swing. Start the kb on one side of your body, generate the power out of the hips and use torsional rotation to bring the kb over the opposite shoulder & above your head.
Post to comments.
"Golfer Ron" is CrossFit York's member #001.
Crossfit York will extend the special named WOD to the remaining new members up to #025
#002, #003,#004, #005 are in the works.
Tuesday, October 14, 2008
081015
! OPENING DAY !
WOD: (show up to find out)
To commemorate Crossfit York's member #001, we will develop a WOD and name it after that person...Rule(s): first completed and received membership application wins.
081014
Tuesday
For time:
1 mile run
sit-ups, 20
.75 mile run
sit-ups, 40
.5 mile run
sit-ups 50
Post to comments
For time:
1 mile run
sit-ups, 20
.75 mile run
sit-ups, 40
.5 mile run
sit-ups 50
Post to comments
Monday, October 13, 2008
081013
Monday
with a continuous running clock perform the following:
1 pull-up on the first minute
2 pull-ups on the second minute
3 pull-ups on the third minute...continue until exhaustion
post time/ pull-ups reached
The community has been pretty quiet lately hopefully this will get you pumped
2 MORE DAYS!
before :-(
after ;-)
Sunday, October 12, 2008
081012
Sunday
5 rounds for time of the following:
20" box jump, 20 reps
95# hang clean, 20 reps
Post to comments
5 rounds for time of the following:
20" box jump, 20 reps
95# hang clean, 20 reps
Post to comments
Saturday, October 11, 2008
Thursday, October 9, 2008
Wednesday, October 8, 2008
081009
Thursday
"Slow down Fran"
21-15-9
dead hang pull-up
95# front squat
95# push press
Post to comments
"Slow down Fran"
21-15-9
dead hang pull-up
95# front squat
95# push press
Post to comments
Tuesday, October 7, 2008
Monday, October 6, 2008
081006
Monday
3 rounds for time:
Diagonal kb swings, 25#, 10 reps per side
(start outside of one leg and swing towards and above opposite shoulder, standard posture rules apply, head up, straight back, push through heals)
20 push ups
20 supermans (lying face down & arms extended above head, lift arms & legs simultaneously)
Post to comments
3 rounds for time:
Diagonal kb swings, 25#, 10 reps per side
(start outside of one leg and swing towards and above opposite shoulder, standard posture rules apply, head up, straight back, push through heals)
20 push ups
20 supermans (lying face down & arms extended above head, lift arms & legs simultaneously)
Post to comments
Saturday, October 4, 2008
Friday, October 3, 2008
081004
Saturday
Does anyone hear bells ?
Maybe it's just Jason & Lindsey...today is their BIG day & to celebrate let's bring back a CF York original ( at least I think it is)
"Love & Hate"
Complete as many rounds as possible in 20 minutes of :
Your most "loved" exercise & Your most "hated" exercise
Post workout & results in comments
Does anyone hear bells ?
Maybe it's just Jason & Lindsey...today is their BIG day & to celebrate let's bring back a CF York original ( at least I think it is)
"Love & Hate"
Complete as many rounds as possible in 20 minutes of :
Your most "loved" exercise & Your most "hated" exercise
Post workout & results in comments
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