Category: WOD

Steel City CrossFit WOD

admin
Jan 28 |16:35

Saturday January 28, 2012

Skill

Resisted Sprints

Lift

Power Clean 1-1-1-1-1-1-1

WOD

15 minute AMRAP

50 squats

40 walking lunges

30 N-situps

 

Steel City CrossFit WOD

admin
Jan 27 |07:02

Friday January 27, 2012

Skill

Jerk

Lift

Jerk 1-1-1-1-1-1-1

WOD

21-15-9

Thrusters (95/65)

Box jumps (24″/20″)

SDLHP (95/65)

 

Steel City CrossFit WOD

admin
Jan 26 |16:55

Thursday January 26, 2012

Skill

One-leg hopping

Lift

Front squat 3-3-3-3-3

WOD

4 rounds

30 KBS (24/16)

30 pushups

* Do a 5 burpee penalty every time you put down the kettlebell before your 30 reps are finished.

 

Steel City CrossFit WOD

admin
Jan 25 |07:01

Wednesday January 25, 2012

Skill

Maximum broad jump

Lift

Bent rows 5-5-5-5-5

WOD

4 rounds

500 m row

60 seconds rest

 

Danielle setting the time to beat at 8:11.8!  Good work!

 

Steel City CrossFit WOD

admin
Jan 24 |08:59

Tuesday January 24, 2012

Skill

Kipping pullups

Lift

Deadlift 5-5-5-5-5

WOD

6 rounds

15 wall balls (20/14)

10 pullups

5 pike jumps