Steel City CrossFit Hamilton WOD
Warmup:
15 shoulder openers
15 sec samson stretch
15 good mornings
15 ankle stretches each leg
WOD:
Complete 4 rounds of the following for time:
15 burpees
15 push ups
15 sit ups
15 squats
15 burpees
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Great work this morning everyone! Awesome work on those burpees!!
Steel City CrossFit Hamilton WOD
Warmup:
complete 2 rounds of the following:
500 m row
20 squats
15 shoulder openers
20 sit ups
15 push ups
20 tuck jumps
WOD:
50 deadlifts
40 KB swings
30 sit ups
20 pull ups
10 handstand pushups
Great work tonight everyone! Excellent effort on the handstand pushups!
Steel City CrossFit Hamilton WOD
Warmup:
3 rounds of:
10 shoulder openers
Samson stretch – 3- secs each side
Stretch quads and hamstrings
Then:
15-9-6 of
Med ball cleans
Push ups
Tuck jumps
WOD:
3 rounds of the following for time:
30 box jumps
30 Push press
800 m Row.
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Steel City CrossFit Hamilton WOD
Warmup:
3-4 mins of stretching
500 m row
21-15-9 of:
Burpees
Tuck Jumps
WOD:
Team “Cindy”
Complete as many rounds as possible of:
5 pull ups
10 push ups
15 squats
Only one member of the team can be working at a time. The last 5 minutes are a free for all, where everyone completes as many rounds as possible to contribute to the team total.
Great work everyone, awesome team work!
Steel City CrossFit in Hamilton WoD
Warm up: 3 rounds of:
10 Supermen
10 Dislocates
10 Squats
10 Push ups
WOD: CrossFit Total
Back Squat 1,1,1
Strict Press 1,1,1
Deadlift 1,1,1
Then attempt a PR on 500 m Row
or work on pull ups, double unders or handstand push ups
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