Pre-Party: Back Squat – 7×3 @ 85% Party: ANGIE 100 Pull Ups (L1 – Jumping Pull-ups) 100 Push Ups 100 Sit ups 100 Squats *You must complete the pull-ups before moving on to the pushups. *Level 1 may also do half Angie or 50 reps per movement.
CrossFit Pre-Party: Not for time; in any order 20 Cal Bike 800 m Row Warm up Snatch Squat Snatch 5×3 (Work up in weight after each successful set) Party: For time complete… 15-12-9 Power Snatch OHS *(L1 – 95/65) (L2 – 135/95) YS HIIT Every 2 minutes on the minu
New Year Hours! We will have a super-special New Year’s WOD at 10a on Saturday, December 31. We will be closed on Sunday, January 1. We will have one WOD at 9:30a on Monday, January 2. Regular schedule resumes Tuesday, January 3. Happy Hour Individual warm-up as desired for firs
Happy Hour: (20min) Dynamic Line Drills Hip and Shoulder Mobility Midline Activation Pre-Party: (20 mins) Complete and alternate between… 5 – 100 meter sprints 5 – 100 meter sprints w/ Sled (low or no weight on sled) Party: (20min) “Karen” 150 wall balls for time (L1 ̵
Happy hour: (15min) 500m Row Barbell Warmup Shoulder Mobility Pre-Party: (20min) Work up to heaviest unbroken 3-segment squat snatch (Hi-hang, hang, floor) Party: (25min) “Angie” **25min Time Cap** *Note…you must complete each 100 rep movement before going on to the next. Make s
Happy Hour: (15min) 400m Run or 500m Row Dynamic Line Drills Hip Mobility Pre-Party: (20min) 3-second pause back squats 6×4 @ 65-70% of 1 RM Party: (25min) For time complete… 1,500 Meter Row, Then 25 Abmat Sit-ups 20 Thrusters (L1 – 65/45) (L2 – 95/65) 20 Sit-ups 15 T
Every week we have a friendly competition within York Street CrossFit for each Open WOD. This week is no different. Our competition for Open WOD 16.3 will only include the new participants to the CrossFit Open (this is their first year competing). The prizes will go to the top male an