090501

Friday

WOD:

"Nasty Girls"

3 rounds for time of:

Squats, 50 reps
Muscle up, 7 reps (sub jumping MU or self assist MU, 14 reps)
Hang Clean 135#, 10 reps

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090430

Thursday

WOD:

"Jackie"
for time:

1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

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090429

Wednesday

WOD:

Dead Lift, 3x5


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090428

Tuesday


WOD:
"Grace"

Clean & Jerk 135#, 30 reps for time

or
"client choice of HQ named workouts"


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090427

Monday

WOD:

"Cindy"

AMRAP 20

pull-up, 5
pushup, 10
squat, 15

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090425

Saturday

"Weekend Warrior"

WOD: more outside fun I'm sure




Remember this day?

090423

Thursday

WOD:
for time:
10-9-8-7-6-5-4-3-2-1

Deadlift (body weight)
Snatch (1/2 body weight)
Burpee box jump

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090422

Wednesday

WOD:
"Fight Gone Bad"

20" box jump
Row
SDLHP
Wall ball
Push Press

with a continuous running clock, perform each exercise for 1 min.
3 rounds, 1 min.rest between rounds

090421

Tuesday

WOD:

"Elizabeth"
for time of
21-15-9

Clean 135#
Ring Dips


!Happy Birthday Darren!
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090420

Monday

WOD:

Thruster, 3-3-3-3-3



Yeah Roses! Roses (a whole lot) vs. Frederick (not enough)
I think the official score was 75-17
Next match is against Severn River 4/25 in West Chester, PA

check out our YDR article http://ydr.inyork.com/ci_12173322

090418

Saturday
"weekend warrior"

WOD: something outside (hopefully)


! soon very soon !

090417

Friday

WOD: I apologize this is so late

The early crew did the following

5 rounds of:

tire flip, 10
squat clean, 10

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090416

Thursday

WOD:

“Suzanne’s Quest”

3 rounds for time:
Row, 500 m
Walking lunges, 40 steps
Sit- ups, 30 reps
push-ups, 20 reps
Shoulder press, 10 reps

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090415

Wednesday

WOD: (as seen on www.crossfit603.com)

for time complete the following:

Over Head Squat, total reps equal 20 times your body weight

example: body weight = 220
bw x 20 = 4400#

OHS options: 45# OHS x 97 reps, or
65# OHS x 67 reps, or
95# OHS x 46 reps

Get the idea? This should be "fun"
Post weight, reps & time to comments

090414

Tuesday

WOD: (from HQ)

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

090413

Monday

WOD:

AMRAP 20

Thruster, 5
Pull-up, 10
Sit-up, 15

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090409

Thursday

WOD:

"death by kettlebell"

KB swing, 55# (fellas) / 35# (chicas)
with a continuous running clock do the following
1 swing during the first minute, 2 swings 2nd min. 3 swings 3rd min.,etc.
Continue until you cannot complete the reps within the min.

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090408

Wednesday

WOD:

5 rounds of:

Row, 500M
Ring Dip, 10
Push Press,10
Sit-up, 10

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090407

Tuesday

WOD:

5 rounds of:

weighted push up 45#, 10
OHS 45# plate, 10
24" box jump(45# plate on 20" box), 10

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090406

Monday
WOD

AMRAP 15 min.

Thruster, 10

KB side chop, 5/5

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090403

Friday

WOD:

AMRAP 20 min. of

OHS,5
Push-Up, 10
KTE, 15

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090402

Thursday

WOD: (slight mod to CF NE England's Painstorm)


10 rounds of:

Muscle up, 3
Snatch 135#, 3
Clean & Jerk 135#, 3
Row, 250

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090401

Wednesday

WOD:

Clean & Jerk, 3-3-3-3-3

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