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What Is CrossFit ?

Started as a maverick gym in Santa Cruz, CrossFit has spread worldwide, becoming the principal strength & conditioning program for police academies and tactical op's teams, military special operations units, champion martial artists, & hundreds of other elite and professional athletes worldwide. Why? Because CrossFit works...FAST.

CrossFit delivers a fitness that is, by design, broad, general, and inclusive. CrossFit's specialty is not specializing. Daily life, like many sports and professions, (and even combat) requires broad levels of fitness. CrossFit's program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. The needs of Olympic athletes and our grandparents differ by degree not kind.

Click Here and Here for two great articles if you think CrossFit is too hard for you or beyond your ability.

To find out more about the principles and belief behind CrossFit, click here.
 

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Crossfit MC

CROSSFIT YORK NAMED WOD
FOR DAILY WOD BLOG CLICK HERE
FOR WALL OF FAME CLICK HERE

“GOLFER RON” 001

  A(s) M(any) R(ounds) A(s) P(ossible) in 20 minutes:
  5 Burpees/ jump ring dips
  10 KB cross chops (5 per side), 35#  KB
  15 air squats

“KAYAK KEN” 002

  FOR TIME:
  Row 1000 meters
  50 burpees
  Row 1000 meters
 

“SLOPE STYLE” 003
  5 rounds for time:

  lateral box jumps, 5 per side
  pistols, 5 per leg
  air squat w/ 180 deg. jumping rotation, 5 rotations right/ 5 rotations left

“SUE B” 004

  FOR TIME:
  Medicine ball cleans with wall ball (MBCWB), 20 rep
  KB swing with overhead squat, (KBSOHS), 5 reps
  MBCWB, 15 rep
  KBSOHS, 10 rep
  MBCWB, 10 rep
  KBSOHS, 15 rep
  MBCWB, 5 rep
  KBSOHS, 20 rep


“COXSWAIN CARRIE” 005
  
   For time:

   Row, 2000 meters
   Pull-up, 5 reps
   Row, 1000 meters
   Pull-up, 10 reps
   Row, 500 meters
   Pull-up, 15 reps

“KATE’S ASSAULT” 006
  
   FOR TIME:
  Row, 1000 meters
  Bench press( body weight), 10 reps
  Row, 1000 meters

“5.6K MIKE”007
 
  For Time:
   400 M Run
  1600 M Row
   800 M Run
   800 M Row
  1600 M Run
   400 M Row

“G.C. Inferno” 008
  
  A(s) M(any) R(ounds) A(s) P(ossible) in 20 minutes:
   Tire Flip, 5 flips
   Pull-ups, 10 reps
   Sit-ups, 15 reps

“THE DON” 009

  A(s) M(any) R(ounds) A(s) P(ossible) in 10 minutes:
  TIRE FLIP, 2 FLIPS
  FARMER CARRY TIRE BACK TO START, APPROX. 18 FT.
  PUSH PRESS 115#, 3 REPS

“Rey Rey” 010

  For time complete the following:
 
  1000 m row
  5 dead lift (body weight)
  500 m row
  10 dead lift (body weight)
  250 m row
  15 dead lift (body weight)
 

“C & C Show ” 011

  For Time:
  Run, 400 m
  Clean 135#, 10 reps
  Row, 400 m
  Pull-up, 20 rep
  Overhead walking lunge 15# med ball, 40 steps
  Run, 800 m

“Cathy” 012
      
       For time:
     Shoulder Press, 5 rep
     Sit-up, 20 rep
     Push Press, 10 rep
     Sit-up 30 rep
     Push jerk, 15 rep
     Sit-up, 40 rep

 “Steve B” 013
     For Time:
   Box Jump, 40 reps
   Dead lift (body weight), 5 reps
   Clean 115#, 5 reps
   Dead lift (body weight), 5 reps
   Clean 115#, 5 reps
   Dead lift (body weight), 5 reps
   Clean 115#, 5 reps
   Row, 500 m

“Roses Scrummage” 014

   With a continuous running clock, 1 minute at each station,
  3 rounds, 1 min. rest between rounds
  
   1. Row, count calories
   2. Ring push ups (elevated feet)
   3. B(ig)F(reakin')T(ire),BFT flip w/ jump though
   4. KB swing 40#
   5. Thruster 65#
   6. Pull-ups

“Andréa’s Nemesis” 015

   For time:
  Rope climb, 5 ascends
  Burpee Box jump, 30 reps
  Rope climb, 5 assents
 
“Katie G.” 017

   A(s) M(any) R(ounds) A(s) P(ossible) in 20 minutes:
   Sit-ups, 30 rep
   Med ball clean 20#, 20 reps
   Box Jumps, 10 reps

“Al B.” 018

 3 rounds for time: 
  Pull-up, 10 reps
  push press 115#, 10 reps
  Ring dip, 10 reps

“Rugger Jim” 019
  
   3 rounds for time:
   Tuck jumps, 30 reps
   Over head squat 85#, 15 reps
   Sit-ups, 30 reps

“Mindy’s Bag O” 020

   For time:
   Sit-ups, 20 reps
   Hang Power Clean 95/65#, 20 reps
   Inverted Burpee, 20
   Thruster 95/65#, 20 reps

“Suzanne’s Quest” 021

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