Wednesday February 29, 2012
Skill
Bridges
Lift
Weighted Pullups 5-5-5-5-5
WOD
500 m row, then
2 rounds
50 wall balls (20/14)
50 pushups
50 walking lunges
2012 CrossFit Games Workout #2 is released tonight at 5 pm…get excited!!
Archive for February, 2012
Steel City CrossFit WOD
admin
Feb 29
|08:55
Steel City CrossFit WOD
admin
Feb 28
|08:10
Tuesday February 28, 2012
Skill
Snatch
Lift
Snatch 1-1-1-1-1-1-1
WOD
10 minute AMRAP
10 MB twist tosses/side (20/14)
20 box jumps (24″/20″)
30 double unders
Steel City CrossFit WOD
admin
Feb 27
|10:52
Monday February 27, 2012
Skill
Zig-zag bounding
Lift
Weighted dips 3-3-3-3-3
WOD
6 rounds
12 power cleans (95/65)
6 push press (95/65)
Here’s Buddy Lee again:
Steel City CrossFit WOD
admin
Feb 25
|15:56
Saturday February 25, 2012
Skill
One-leg box jump
Lift
Jerks 5-5-5-5-5
WOD
1000 m row, then:
4 rounds
10 ring dips
50 double unders
Steel City CrossFit WOD
admin
Feb 24
|08:51
Friday February 24, 2012
Lift
Weighted Pullups 1-1-1-1-1-1-1
Fight Gone Bad
3 rounds for max reps
1 minute of each of the following:
Wall balls (20/14)
SDLHP (75/55)
Box jumps (24″/20″)
Push press (75/55)
Row (calories)
Rest
OR
CrossFit Games Open Workout #1
7 minute AMRAP
Burpees
- Chest and hips must touch the ground at the bottom
- Both hands must touch a target 6 inches above maximum reach each rep. If you miss the target you do not need to drop down again to redo the rep, you only need to redo the jump and hit the target.