Category Archives: WOD
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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