by Madeline Volk | Jul 2, 2018 | WODs
As a general note: We are closed for July 4th! The York Parks & Rec department hosts the Four on the Fourth, and we encourage you to get outside to run with your community! We have a normal operating schedule on Tuesday & Thursday. Warm-up: Dynamic EMOM 10: 3...
by Madeline Volk | Jul 1, 2018 | WODs
warmup: 4x thru: 200m run 7 scap push ups 7 pvc front squats 7 pvc strict presses 7 hollow rocks 7 scap squeezes Skills: review the workout movements in detail WOD: with a partner: “The Seven” Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7...
by Madeline Volk | Jun 30, 2018 | WODs
warmup: Conner’s choice Skills: 1 RM Strict Press WOD: “Cindy” AMRAP 20: 5 pull ups 10 push ups 15 air squats
by Madeline Volk | Jun 29, 2018 | WODs
warmup: CrossFit Harpoon OLY WARM UP Skill: 1 RM Hang Snatch WOD: AFAP 30 DB Squat Snatch (50/35) 400m run 20 DB Squat Snatch 200m run 10 DB Squat Snatch 400m run
by Madeline Volk | Jun 28, 2018 | WODs
warmup: Dynamic Skill: 1RM Front Squat 4RFT: 10 STOH (115/80) 10 Over the bar lateral Burpees 10 TTB Time cap: 15:00
