Saturday

081101

"Love/Hate"

Pick two exercises. Determine reps/time. Try to pick different exercises than last time. Post exercises and work done to comments.

At Home

"Love/Hate"

Pick two exercises. Determine reps/time. Try to pick different exercises than last time. Post exercises and work done to comments.

Rookie
Regular Rogue workout

Friday

081031 Halloween! Halloween! Halloween!

"Linda" minus the bench

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:

2x Bodyweight Deadlift
Push-ups
3/4 Bodyweight Clean

For time. Post time to comments. Scale weight where necessary.

At Home

150 Jumping Squats

For time. Post time to comments.

Rookie
Regular Rogue workout

Thursday

081030

"Fran"

21-15-9 of:
95# Thruster
Pull-ups

For time. Post time to comments.

At Home
"Michael"

800m Run
50 Back Extensions sub supermans
50 Sit-ups

3 Round for time. Post time to comments.

Rookie
Regular Rogue workout

Wednesday

081029

Rest Day

At Home
Rest Day

Rookie
Rest Day

Tuesday

081028

30 Bodyweight Deadlifts
1 Mile Run

For time. Post time to comments.

At Home
75 Jumping Sit-ups

For time. Post time to comments.

Rookie
Do regular Rogue workout

Monday

081027

Overhead Squat

3-3-3-3-3

Post loads to comments.


At Home

50 Double Unders
75 Squats

3 Rounds for time. Post time to comments.

Rookie
Do regular Rogue workout

More Details......

081025

I have received the flyer for the upcoming Crossfit York Opening Day event. It will be from 8-12pm. There will be great food and great people. Come on out. It is November 1st, this upcoming Saturday. Hope to see you there!

Sunday

081026

2k Row

For time. Post time to comments.

At Home
1 Mile Run
Rest 3 minutes
1 Mile Run
Rest 2 minutes
1 Mile Run

Rookie
Do regular Rogue workout

Saturday

081025

Rest Day

At Home
Rest Day

Rookie
Rest Day

Friday

081024

"Double Cindy"

10 Pull-ups
20 Push-ups
30 Squats

AMRAP in 20 minutes. Post rounds completed to comments. Compare to 080926.

At Home
50 Squats
20 Push-ups
400m Run

5 Rounds for time. Post time to comments.

Rookie
Do At Home workout

Coming Up!!

081022


This coming November Crossfit York will open it's doors so to speak. We are operating now but it's official date is November 1st. Mark your calendars! Come out, make a day trip, have some fun with fellow Crossfitters! There will be workouts, food, laughter, sweat, and more! We would love to have you out for this event. Bring a dish we can all share and a desire to taste Crossfit again or for the first time.
It is on a Saturday. As of the hour for a start still undecided. As soon as I have something I will post it.
So come out and enjoy the festivities!

Thursday

081023

100 Overhead Sit-ups

For time. Post time to comments. Use 45# be that either a plate or barbell. Hold weight overhead entire time.

At Home

100 Pike Push-ups
100 Supermans

For time. Post time to comments.

Rookie
Do regular Rogue workout

Wednesday

081022

"The Beast"

65# Sumo-Deadlift High Pull 6 reps
Burpees 6 reps
65# Power/Hang Snatch 6 reps

Amrap in 20 minutes. Post rounds completed to comments.

At Home
Burpees 6 reps
Pike Push-ups 6 reps
Box Jumps 6 reps

Amrap in 20 minutes. Post rounds completed to comments.

Rookie
Regular Rogue workout

Tuesday

081021

Rest Day

At Home
Rest Day

Rookie
Rest Day

Monday

081020

10, 9, 8.....3, 2, 1 of:

135# Clean & Jerk
Push-ups
Double Unders

For time. Post time to comments. Do 10 reps of each exercise then 9, then 8 and so on. Scale weight if needed. May also do single unders for doubles, however double the passes.

At Home
10, 9, 8....3, 2, 1 of:

Burpees
Jumping Jacks
Jumping Sit-ups

For time. Post time to comments. Do 10 reps of each exercise then 9, then 8 and so on.

Rookie
Do regular Rogue workout

Sunday

081019

Weighted Pull-up

1-1-1-1-1-1-1

Try to increase weight with each round. Post loads to comments.

At Home
Run 10k

For time. Post time to comments.

Rookie
Regular Rogue workout

Saturday

081018

45# Overhead Squats Max Reps(Just the bar)
Sit-ups Max Reps

4 Rounds. Rest 3 mins. between rounds. Post reps completed for each round to comments.

At Home
Broomstick Overhead Squats Max Reps
Sit-ups Max Reps

4 Rounds. Rest 3 mins. between rounds. Post reps completed for each round to comments.

Rookie
Regular or At Home Rogue workout

Friday

081017

Rest Day

At Home
Rest Day

Rookie
Rest Day

Thursday

081016

Deadlift

1-1-1-1-1-1-1

Max loads. Try to increase with each round. Post loads completed to comments.

At Home

100 Box Jumps
100 Ledge/Bench Dips

For time. Post time to comments.

Rookie
Regular Rogue workout

Wednesday

081015

Run 400m
10 Knees to Elbows
10 Oh Susies (Dive bomber push-ups)

6 Rounds for time. Post time to comments.

At Home

Run 400m
50 Sit-ups

4 Rounds for time. Post time to comments.

Rookie
Regular Rogue workout


For more info on 'Oh Susies' go to Catalyst Athletics for explanation. That is Cathletics.com. Or questions post here or to my email.

Tuesday

081014

150 Burpees

For time. Post time to comments.

At Home
150 Burpees

For time. Post time to comments.

Rookie
Regular Rogue workout

Monday

081013

Rest Day

At Home
Rest Day

Rookie
Rest Day

Sunday

081012

"Grace"

135# Clean & Jerk 30 reps

For time. Post time to comments. Move weight as fast as you can from ground to overhead. Remember to hit full extension of the body for rep to count.

At Home
150 Burpees

For time. Post time to comments.

Rookie
Regular Rogue workout

Saturday

081011

"Barbara"

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

5 Rounds for time. Post time to comments.

At Home
Run 5k

For time. Post time to comments.

Rookie
Regular Rogue workout

Friday

081010

Rest Day

At Home
Rest Day

Rookie
Rest Day

Thursday

081009

"Erin"

40# Dumbbell Split Clean 15 reps
Pull-ups 21 reps

5 Rounds for time. Post time to comments. For demo on split clean, crossfit.com will have it. This is there w.o.d.

At Home
75 Box Jumps
75 Squats
75 Jumping Jacks
75 Mountain Climbers (every 2nd step for 1 rep)

For time. Post time to comments.

Rookie
Regular Rogue workout

Wednesday

081008

135# Max Reps Bench Press
Max Reps Pull-ups

4 Rounds. Rest 3 mins. approx. between rounds. Post reps for each round to comments.

At Home
1 rep Push-up 1st minute, 2 reps Push-up 2nd minute, 3 reps Push-up 3rd minute, and so on until you can no longer complete the reps required inside the minute.

Post Reps to Minutes completed to comments.

Rookie
Regular Rogue workout

Tuesday

081007

115# sumo deadlift high pull 9 reps
95# push press 7 reps
burpees 5 reps

8 Rounds for time. Post time to comments.

At Home
50 Walking Lunges
50 Jumping Sit-ups

3 Rounds for time. Post time to comments.

Rookie
Do your choice

Monday

081006

Rest Day

At Home
Rest Day

Rookie
Rest Day

Sunday

081005

"Love/Hate"

Pick one exercise for each. You determine the rep count. AMRAP. As many rounds as possible in 20 minutes. Post exercies/reps to comments.

At Home W.O.D.
"Love/Hate"

Rookie
Do regular Rogue workout

Saturday

081004

30 Bodyweight Back Squats
Run 1 mile

For time. Post time to comments.

At Home W.O.D.
100 Air Squats
Run 1 mile

For time. Post time to comments.

Rookie
Do regular Rogue workout

Friday

081003

200m Dash x8

Rest 2 minutes in between

At Home W.O.D.

200m Dash x8

Rest 2 minutes in between

Rookie
Do regular Rogue workout

Thursday

081002

Rest Day

At Home W.O.D.
Rest Day

Rookie
Rest Day

Weekend Awareness

081001

This Saturday, October 4th. We will be at John C. Rudy Park assisting in the warm-up for the walkers of an American Lung Association event. Come out and show your support. We will engage the warm-up of our locals, and then have one kick ass workout. If you need something to do, this is a great opportunity to meet some great people. Introduce your self to local culture and find that workout that you've been waiting for. Waiting to change everything.

John C. Rudy Park
October 4th
9:00am

Come out!!!!!!!!!!!!!!!!!!!!!

There is also a link on the site posted in the labels for this post.