Category: WOD

Steel City CrossFit WOD

admin
Feb 4 |10:29

Saturday February 4, 2012

Skill

Hollow rocks/dead bugs

Lift

Back Squat 3-3-3-3-3

WOD

3 rounds

30 wall balls (20/14)

30 KBS (24/16)

 

Steel City CrossFit WOD

admin
Feb 3 |05:57

Friday February 3, 2012

Skill

Jerk

Lift

Strict Press 5-5-5-5-5

WOD

12 minute AMRAP

5 clean and jerks (135/95)

10 burpees

 

Steel City CrossFit WOD

admin
Feb 2 |12:51

Thursday February 2, 2012

Skill

Ring support – hold for a total of 30, 60 or 120 seconds depending on your current ability

Lift

Bent Rows 3-3-3-3-3

WOD

1000 m row

then,

2 rounds

50 box jumps

25 ring dips

 

 

Steel City CrossFit WOD

admin
Feb 1 |07:11

Wednesday February 1, 2012

Skill

Kipping pullups

Lift

Deadlift 3-3-3-3-3

WOD

10 snatches (95/65)

20 thrusters (95/65)

30 SDLHP (95/65)

 

Congratulations to last month’s challenge winners!  Jim had a wall sit of 4:30, while Maggie held it up for 8 minutes!

This month’s challenge is an 80 m (4 x 20 m) shuttle run.  Try and change direction as quickly as you can.

 

Steel City CrossFit WOD

admin
Jan 31 |08:55

Tuesday January 31, 2012

Skill

Airplane walks

Barbara

5 rounds

20 pullups

30 pushups

40 situps

50 squats