Category Archives: WOD
WOD- CrossFit Football Style
Dynamic warmup led by Personal Trainer Evan Ferber WOD 50m row sprint 6 Power Cleans 12 Knees to Elbows *7 Rounds Complete as fast as possible, 20 minute time limit.
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Tagged bootcamp, cleans, CrossFit, crossfit football, Hamilton Bootcamp, hamilton crossfit, Hamilton personal trainer, rowing
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June 8- “Filthy Fifty”
a beautiful day to get filthy! warmup- 250m row, trunk twists, good mornings, shoulder openers, 250m row 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 … Continue reading
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Tagged bootcamp, burpees, CrossFit, Dundas bootcamp, filthy fifty, hamilton, Hamilton Bootcamp, hamilton crossfit, kettlebell, personal trainer
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JUNE 5- The Kobe
Personal Trainer- Evan Ferber Perform a warmup of Mountain climbers-30seconds Pushups- 10 Situps- 10 x4 WOD- DBL Unders-24 Dips -24 Situps -24 PushPress -24 *5 Total Rounds. Morgan rocked it with some serious weight.
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Tagged bootcamp, Dundas bootcamp, Dundas Personal trainer, Hamilton Bootcamp, hamilton crossfit, Kobe, personal training
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May 12 WOD- “Falling Grace”
With Personal Trainer Evan Ferber warmup- Shoulder openers, 20 Air Squats, 20 Supermans, 20 Good Mornings then “Annie” 50 Double Unders Situps 40Double Unders Situps 30Double Unders Situps 20Double Unders Situps 10Double Unders Situps “Falling Grace” 30 Power Clean and … Continue reading
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Tagged Clean and Jerk, CrossFit, Falling Grace, Hamilton Bootcamp, hamilton crossfit, skipping, squats, steelcity, warmup, WOD
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May 11 WOD- Power Cleans
Power Cleans with Trainer Evan Ferber warm up- 250m row, 20 dislocates, 20 overhead squats, 20 supermans, 20 situps all performed twice SWOD- Power Cleans 5-5-5-5 Great firstgo at power cleans Val! WOD- 250m row 21 Deadlifts (135/95) 15 Box … Continue reading
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Tagged bootcamp, cleans, CrossFit, deadlifts, dundas crossfit, Hamilton Bootcamp, hamilton crossfit, rowing, squats
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May 10 WOD- ‘Fran’
Instructor Mark Servos Dynamic warmup including mountain climbers, supermans, pushups and situps. ‘FRAN‘ 21-15-9 Thrusters (95/65) Pullups WOD2 3×15 Overhead Squats High Fives to Teresa crushing that weight.
WOD- Mothers Day Edition
Mothers Day WOD- Skill- Sumo Deadlift High Pull 10 Minute AMRAP (as many rounds as possible) SDLHP (85/65)- 10 repitions Pushups- 10 repitions *Perry with a top performance of 11 rounds, great work. Gillian with 9! Part 2 200 Air … Continue reading
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Tagged bootcamp, CrossFit, crossfit dundas, deadlifts, gillian, Hamilton bootcamps, mothers day, personal trainer hamilton, pushups, rowing, squats, top performance, WOD
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May 6- Squats and Kettlebell Swings
May 6th WOD with Instructor Angie warmup-Skipping, Rowing, back extensions, overhead squats, situps, air squats, pushups SWOD- Back Squats 3-3-3-3 WOD- perform 30, 25, 20, 15, 10 and 5 repitions of each of the following. Sit Ups, Air Squats, Kettlebell … Continue reading
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Tagged angie, bootcamp, CrossFit, crossfit ancaster, crossfit dundas, kettlebell, rowing, situps, skipping, squat, squats, swings, ups, warmup
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May 5th- Double Unders
May 5 WOD- Double Unders. Dynamic stability and core warmup. 500m row 150 Double Unders 50 Burpees 50 Wall Ball Shots (20/14) Trish, amazing job today.
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Tagged burpees, CrossFit, double unders, dynamic stability, Gym, Hamilton Bootcamp, hamilton trainers, job, steelcity, trish, unders, wall ball, warmup, WOD
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MAY 4- Pullups and Deadlifts
May 4 WOD with Personal Trainer Angie. SWOD- 5-5-5 of Deadlifts WOD- “Angie” As many rounds as possible (AMRAP) in 20 minutes. 5 Pullups 10 Pushups 15 Air Squats Paul, Trish wait to set a new PR with those Deadlifts. … Continue reading
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Tagged angie, Bootcamp dundas, CrossFit, deadlifts, Hamilton Bootcamp, lauri, personal trainer, pullups, pushups, squats, steelcity, swod, WOD
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