WOD & Comments

2009-08-04T21:39:00.001-04:00

good evening all, did everyone get their WOD on today?

090727

2009-07-27T09:10:00.001-04:00

Monday

WOD:

5 rounds of

Double unders, 50 ( 150 singles)

Thruster, 30 45#/65#

Post to Comments

090721

2009-07-21T09:17:00.002-04:00

Tuesday

WOD:
For time:
Run, 400 M
Ring dip, 5
Squat, 80
Ring dip, 10
Squat, 70
Ring dip, 15
Squat, 60
Ring dip, 20
Squat,50
Run, 400 M

Post to comments

090720

2009-07-20T05:59:00.002-04:00

Monday

WOD:

5 rounds of:

squat clean 75% of 1 rep max, 12
push jerk (same bar as SC) ,9
offset deadhang pullup, 3/3

Post to comments

090714

2009-07-14T07:55:00.002-04:00

Tuesday

WOD:
For time:
body weight x 1 = total push ups
body weight x 20= total weight moved performing thrusters

the reps and rounds can be determined and or broken as necessary

example 160#

push ups, 160 total
thruster, 3200#

3 rounds of:
push ups, 54
thruster 115#, 9

Post to comments

090710

2009-07-09T22:22:00.004-04:00

Friday

WOD:

Run, 400 M
Burpee, 30
Clean & Jerk 65#/95# , 10 reps
Burpee, 20
Clean & Jerk, 20 reps
Burpee,10
Clean & Jerk, 30 reps
Run, 400 M

Post to Comments

Post to comments

090709

2009-07-09T09:13:00.003-04:00

Thursday

WOD:

Death by...

1 rep on first min.
2 reps on second min.
3 reps on third min.

continue until the reps can no longer be completed within a min. of one of the following

pullup (kip,dead hang, or 10#+ weighted dead hang)
or
KB swing
or
thruster 45# / 65#

Post to comments

090708

2009-07-08T08:54:00.003-04:00

Wednesday

WOD: from HQ "Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post to comments

"you can ALWAYS do 1 muscle-up" as it has been said

090702

2009-07-02T19:31:00.001-04:00

Thursday

WOD:

The noon crew did the following:

21-15-9

Muscle-Up
Deadlift

fun!fun!

090630

2009-06-30T14:57:00.000-04:00

Tuesday

WOD:

Clean & Jerk, 1-1-1-1-1

Post to Comments

090629

2009-06-28T21:36:00.005-04:00

Monday WOD: in memory of the "King of Pop"

"Annie are you OK? "

21-15-9
Row, calories
Thruster
SDLHP
Burpee
Medball clean
Wall Ball

Post to comments

090626

2009-06-26T08:53:00.002-04:00

Friday

WOD: (adopted from CF Football)
every min. on the min. perform 5 burpees
then as many squat cleans for the remaining
min. Continue until 100 squat cleans are reached.
Post total burpees and time

090625

2009-06-25T06:27:00.002-04:00

Thursday

WOD:

weighted dead hang pull-up, 1-1-1-1-1

Then:
AMRAP 15
Box jump, 20
Deadlift 185#/155#, 20

Post to comments

090624

2009-06-24T07:43:00.002-04:00

Wednesday

WOD

run 400m (time in sec = RT)

RT x 1 = total burpees
RT x 15 = total weight moved doing thrusters
RT x 2 = total sit ups

movements can be broken as necessary

Post to Comments

090623

2009-06-22T22:36:00.002-04:00

Tuesday

WOD:

Snatch, 1 rep
Overhead Squat, 10 rep
Snatch, 2 rep
Overhead Squat 9 rep
Snatch, 3 rep
Overhead Squat, 8 rep
Snatch, 4 rep
Overhead Squat, 7 rep
Snatch, 5 rep
Overhead Squat 6 rep
Snatch, 6 rep
Overhead Squat, 5 rep
Snatch, 7 rep
Overhead Squat, 4 rep
Snatch, 8 rep
Overhead Squat 3 rep
Snatch, 9 rep
Overhead Squat, 2 rep
Snatch, 10 rep
Overhead Squat, 1 rep

(last snatch in the round can be held overhead to start OHS; however, snatches performed during OHS set DO NOT count towards Snatches for that round or following round)

Post to Comments

090622

2009-06-21T21:52:00.002-04:00

Monday

WOD:

5 rounds for time of:

Muscle-up, 5
Push Jerk 115#/95#, 10
Sit-up, 20

Post to Comments

090615

2009-06-15T09:14:00.001-04:00

Monday

WOD:

5 rounds of:

400m run
push jerk, 10
2 min rest

090611

2009-06-11T07:12:00.002-04:00

Thursday

WOD:

AMRAP 20

double unders, 30
Squat Clean & Jerk 95#/115#, 10
plyo-push-up, 5/5

Post to comments

090610

2009-06-10T09:21:00.001-04:00

Wednesday

WOD:

"FRAN"

21-15-9

thruster 95#
pull-up

Post to comments

090609

2009-06-09T09:00:00.002-04:00

Tuesday

WOD:

Row, 1000 m

then 5 rounds of

Deadlift, 30
Sit-up, 20
pull-up, 10

Post to comments

090608

2009-06-08T06:03:00.001-04:00

Monday

WOD:

5 rounds increasing weight after each round

Squat Clean & Jerk + OHS, 3 reps

Post to Comments

090605

2009-06-04T22:09:00.003-04:00

Friday

WOD:

8 rounds, 20 seconds of work, 10 seconds of rest, complete 8 rounds of one exercise before moveing to the next. Complete all 32 rounds consecutively.

Hang clean 65#/95#
Double unders
kb swing
supermans

Post to comments

090604

2009-06-03T22:02:00.001-04:00

Thursday

WOD:

"Murph"

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Post to comments

090603

2009-06-02T23:09:00.002-04:00

Wednesday

WOD:

Front squat, 3-3-3-3-3

or
from HQ, this looks really good

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Post to Comments

090602

2009-06-02T07:54:00.002-04:00

Tuesday

WOD:

80 squats
4 MU (8 ring pull-ups/ 8 ring dips)
60 squats
6 MU ( 12 ring pull-ups/ 12 ring dips)
40 squats
8 MU ( 16 ring pull-ups/ 16 ring dips)
20 squats
10 MU ( 20 ring pull-ups/ 20 ring dips)

Post to comments

090601

2009-05-31T21:48:00.002-04:00

Monday

WOD:

5 rounds ( 1 min rest between each round)
shoulder press, 5
push press, 10
push jerk, 15

Post weight & time to comments

090529

2009-05-28T23:04:00.002-04:00

Friday

WOD:
For Time:
1-2-3-4-5-6-7-8-9-10
Deadlift
Muscle-up (sub 2 dead hang pull-ups = 1 MU )

Post to comments

090527

2009-05-27T09:08:00.001-04:00

Wednesday

WOD:

Shoulder press, 5-5-5-5-5

Post to comments

090526

2009-05-26T08:56:00.001-04:00

Tuesday

WOD: from HQ

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post to comments

090522

2009-05-22T09:14:00.001-04:00

Friday

WOD:

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

090521

2009-05-20T22:07:00.002-04:00

Thursday

WOD: (HQ)

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

-This is a new one from HQ I believe you do 2 rounds of the first couplet before doing 2 rounds of the second. This is how I'd like CF York to do it in any case.

Post time to comments.

090520

2009-05-20T08:47:00.000-04:00

Wednesday

WOD:

5 rounds:

deadlift, 15
burpee, 15

Post to comments

090519

2009-05-19T07:36:00.003-04:00

Tuesday

WOD:

Double Unders, 100
Squat Clean 3/4 BW, 50
Handstand push-ups, 50
Double Unders, 100

Post to comments

090518

2009-05-18T03:09:00.000-04:00

Monday

WOD: (from HQ)

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

090515

2009-05-15T06:41:00.001-04:00

Friday

WOD:

Row, 5K

post to comments

090514

2009-05-14T08:18:00.002-04:00

Thursday

WOD

21-15-9

SDLHP
Squat clean
Push press
OHS

Post to comments

090513

2009-05-13T10:33:00.002-04:00

Wednesday

WOD

3 rounds of

dumbbell row, 5/5
kb clean&press,10/10
kb swing, 30
sit up, 40

post to comments

090511

2009-05-11T05:07:00.001-04:00

Monday

WOD:

3 rounds of:

shoulder press, 5
push press, 10
push jerk, 15
Run, 400 M

Post to comments

090507 & 090508

2009-05-07T11:06:00.002-04:00

Thursday & Friday

WOD:

"Trainer's choice"

Let's think about the worse possible exercise or WOD for you and post them to the comments. It can be a single exercise or a combination of exercises. Chime in (I do have a plan).

I'll start : AMRAP 20 of 50 double-unders & max rep pull-up

090506

2009-05-06T05:13:00.001-04:00

Wednesday

WOD

AMRAP15

Deadlift, 15
Push up, max rep

Post to comments

090505

2009-05-05T12:15:00.002-04:00

Tuesday

WOD:

FGB

3 rounds, 1 min @ each

wall ball
SDLHP
Row
Push press
Box jump

post to comments

090504

2009-05-04T09:06:00.001-04:00

Monday

WOD:

AMRAP 20

kb swing, 10
Hang Clean, 20
Med ball sit-up,30

Post to comments

090502

2009-05-02T07:51:00.000-04:00

Saturday

"Weekend Warrior"

090501

2009-04-30T23:13:00.002-04:00

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

Post to comments

090430

2009-04-30T08:18:00.001-04:00

Thursday

WOD:

"Jackie"
for time:

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

Post to comments

090429

2009-04-29T08:48:00.000-04:00

Wednesday

WOD:

Dead Lift, 3x5

Post to Comments

090428

2009-04-28T08:20:00.000-04:00

Tuesday

WOD:
"Grace"

Clean & Jerk 135#, 30 reps for time

or
"client choice of HQ named workouts"

Post to comments

090427

2009-04-27T05:13:00.000-04:00

Monday

WOD:

"Cindy"

AMRAP 20

pull-up, 5
pushup, 10
squat, 15

Post to comments

090425

2009-04-25T07:14:00.004-04:00

Saturday

"Weekend Warrior"

WOD: more outside fun I'm sure

Remember this day?

090423

2009-04-23T07:42:00.002-04:00

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

Post results to comments

090422

2009-04-22T08:30:00.002-04:00

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

2009-04-21T09:20:00.003-04:00

Tuesday

WOD:

"Elizabeth"
for time of
21-15-9

Clean 135#
Ring Dips

!Happy Birthday Darren!
Post to comments

090420

2009-04-20T00:10:00.004-04:00

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

2009-04-17T21:52:00.001-04:00

Saturday
"weekend warrior"

WOD: something outside (hopefully)

! soon very soon !

090417

2009-04-17T18:20:00.002-04:00

Friday

WOD: I apologize this is so late

The early crew did the following

5 rounds of:

tire flip, 10
squat clean, 10

Post to comments

090416

2009-04-16T09:09:00.001-04:00

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

Post to comments

090415

2009-04-14T07:41:00.003-04:00

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

2009-04-14T07:41:00.000-04:00

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

2009-04-13T08:31:00.000-04:00

Monday

WOD:

AMRAP 20

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

Post to comments

090409

2009-04-08T23:22:00.002-04:00

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.

Post to Comments

090408

2009-04-07T23:27:00.002-04:00

Wednesday

WOD:

5 rounds of:

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

Post to comments

090407

2009-04-07T08:35:00.000-04:00

Tuesday

WOD:

5 rounds of:

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

post to comments

090406

2009-04-06T08:17:00.001-04:00

Monday
WOD

AMRAP 15 min.

Thruster, 10

KB side chop, 5/5

Post to Comments

090403

2009-04-03T09:06:00.002-04:00

Friday

WOD:

AMRAP 20 min. of

OHS,5
Push-Up, 10
KTE, 15

post to comments

090402

2009-04-02T07:26:00.002-04:00

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

Post to Comments

090401

2009-04-01T09:05:00.001-04:00

Wednesday

WOD:

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

Post to comments

090331

2009-03-30T23:52:00.004-04:00

Tuesday

WOD:
"300"

For time:

Pull-ups, 25
DeadLift 135#, 50
Push-ups, 50
Box Jump, 50
Floor Wipers w/135#, 50
KB clean & Press 35#, 50
Pull-ups, 25

Post to comments.... it could be worse, we could be doing the "jedi workout"

090330

2009-03-30T05:20:00.002-04:00

Monday

WOD:

5 rounds of :

Back Squat, 10
SDLHP, 15
Sit up, 20

Post to Comments

090327

2009-03-27T06:26:00.004-04:00

Friday

WOD:
AMRAP 20 min.
Double unders, 50 (150 single unders)
pull-ups, max rep (effort ends when hands let go or feet touch the box)

Post # of pull ups for each round to comments

090326

2009-03-26T08:43:00.002-04:00

Thursday

WOD: (HQ)

4 rounds of:

800 m run / row
rest as needed between rounds

Post time for each round

Everyone is invited to join us at the Vault tonight at 7:30 for "paleo" wings & b*er

090325

2009-03-25T09:05:00.001-04:00

Wednesday

WOD:

Dead lift, 3-3-3-3-3

Post to comments

090324

2009-03-24T08:31:00.002-04:00

Tuesday

WOD:

5 rounds of:

Push press, 5
Ring dip, 10
Push-up, 15

Post to Ccomments

090323

2009-03-23T08:43:00.001-04:00

Monday

WOD:

AMRAP 20 min.

burpee box jump, 5
SDLHP, 10
Squat, 15

Post to Comments

090320

2009-03-20T05:11:00.004-04:00

Friday

WOD:
"Rugger Jim"

3 rounds for time:
Tuck jumps, 30 reps
OHS, 15 reps
sit ups, 30 reps

The new Roses Rugby Jerseys.
The Roses are the real deal. Jimmy busted his nose last Saturday and got stiched right there on the spot...

Post to comments

090319

2009-03-19T07:32:00.003-04:00

Thursday

WOD: (HQ)
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.

We'll use a 45# bumper plate with a PVC dowel through it supported by ankles.

post to comments

090318

2009-03-18T05:25:00.001-04:00

Wednesday

WOD:

Thruster, 3-3-3-3-3

post to comments

090317

2009-03-17T06:42:00.001-04:00

Tuesday

WOD:

"Bear Complex"

5 rounds of:

hang clean, push press, back squat, push press, front squat, 7 reps

increase weight between each round.

Post to comments

090316

2009-03-16T05:27:00.002-04:00

Monday

WOD:

for time:
Row, 2k
then
21-15-9 reps of:
Dead lift
ring dip
push up

Post to comments

090313

2009-03-13T06:08:00.003-04:00

Friday

WOD:

Sumo Dead Lift High Pull , 3-3-3-3-3

post to comments

090312

2009-03-12T08:05:00.002-04:00

Thursday

WOD:

4 rounds for time of:

L-sit ring dip, 5
Hang clean 115#, 10
Dead hang pull-up, 15

Post to comments

090311

2009-03-10T22:34:00.002-04:00

Wednesday

WOD:

Back Squat, 3-3-3-3-3
Shoulder Press, 3-3-3-3-3

Post to comments

090310

2009-03-09T21:18:00.002-04:00

Tuesday

WOD:

For time:

squats, 100
"skin the cat", 4
squats, 80
"skin the cat", 6
squats, 60
"skin the cat", 8
squats, 40
"skin the cat", 10

Post to comments

090309

2009-03-09T05:33:00.001-04:00

Monday

WOD:

AMRAP 20:

Ring dip, 5
Push-up,10
Walking KB swing, 15

Post to comments

090304

2009-03-03T21:51:00.002-05:00

Wednesday

WOD:

5 rounds of:

Shoulder press, 2
Push press, 3
Push jerk, 5

Increase weight after each round

Post loads to comments

090303

2009-03-02T05:24:00.001-05:00

Tuesday

WOD:

40-30-20-10
Burpee
Jumping sit-up

Post to comments

090302

2009-03-02T05:21:00.001-05:00

Monday

WOD:

5 Rounds of:
Row, 500 M
ring dip (weighted), 3

Increase weight for each round of ring dips

Post to comments

090228

2009-02-28T06:53:00.001-05:00

Saturday

WOD:

"Weekend Warrior"

090227

2009-02-27T07:17:00.002-05:00

Friday

WOD:

Row, 2k
5 Rounds of:
kb swings, 10
sit-ups, 20
squats, 30

post to comments

090226

2009-02-26T05:25:00.002-05:00

Thursday

WOD:

Snatch, 3-3-3-3-3

or

Sots press, 3-3-3-3-3
(shoulder press from the bottom of the front squat position)

post to comments

090225

2009-02-25T08:00:00.002-05:00

Wednesday

WOD:

5 rounds for time of:

SDLHP 95#, 20
ring dip, 15
Push-up, 10
shoulder press, 5

Post to comments

090224

2009-02-24T06:23:00.000-05:00

Tuesday

WOD:

Squat Clean, 3-3-3-3-3

Post to Comments

090223

2009-02-23T07:54:00.001-05:00

Monday

WOD: (HQ)

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Post to comments

090221

2009-02-21T06:37:00.001-05:00

Saturday

"Weekend Warriors"

090220

2009-02-20T05:15:00.001-05:00

Friday

WOD:

3 rounds:

Thruster 115#, 10
KTE, 15
Burpee, 20

Post to Comments

090219

2009-02-18T21:34:00.002-05:00

Thursday

WOD:

Double-unders, 100 rep
Clean & Jerk, 5 rep
Double-unders, 75 rep
Clean & Jerk, 10 rep
Double-unders, 50 rep
Clean & Jerk, 15 rep
Double-unders, 25 rep
Clean & Jerk, 20 rep

Post to Comments ( C&J load & time)

090218

2009-02-17T22:59:00.002-05:00

Wednesday

WOD:

with a continuous running clock, perform the following:

1 pull-up, first minute
2 pull-ups, second minute
3 pull-ups, third minute
4 pull-ups, fourth minute...etc.

Continue until the number of pull-ups cannot be completed within 1 min.

Post highest number of pull-ups reached

090217

2009-02-17T06:01:00.002-05:00

Tuesday

WOD:

5 rounds for time:

ring dip, 10
sit-up, 20
med. ball clean, 30

Post to comments

090216

2009-02-16T08:45:00.002-05:00

Monday

WOD:

CFT

Shoulder Press, 1 rep
Back Squat, 1 rep
Dead Lift, 1 rep

ramp up to the 1 rep max weight for each lift. Add the 1 rep max for each lift to calculate the CF total.

post to comments

090214

2009-02-14T07:39:00.001-05:00

Saturday

"Weekend Warrior"

090213

2009-02-13T08:41:00.002-05:00

Friday

WOD:

Overhead squat, 3-3-3-3-3

Post to comments