Posts Tagged ‘boot camp’

Attention Dundas and Hamilton Boot Campers!!

admin
Sep 8 |00:23
Hamilton Boot Camp offer

Act Fast!

 

Steel City Crossfit WOD107200

admin
Mar 28 |10:33

Steel City Crossfit WOD:

warm-up:

500 mtr row, 20 situps, 15 mountain climbers, 10 lunges

WOD: Card game!

hearts- belushi’s

diamonds- flutterkicks

clubs- pushups

spades- jumping squats

jokers- 50 jumping jacks

Turn card and complete number of reps to given exercise.

 

Steel City CrossFit WOD

admin
Jan 8 |19:59

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 WOD

admin
Sep 18 |17:21

Steel City CrossFit in Hamilton WoD

cbdeadliftWarm 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

:

 

Steel City CrossFit WoD

admin
Sep 8 |19:15

Steel City CrossFit Hamilton WoD

groupshotWarm up:
2 rounds of:

Run 400 m
20 push ups
20 sit ups
20 supermen
10 double unders

Workout:
Complete as many rounds as possible in 15 mins of:

20 box jumps
15 K.B. swings
12 burpees
9 burpees

Post # of rounds to comments.

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