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Posts Tagged ‘boot camp’
Attention Dundas and Hamilton Boot Campers!!
admin
Sep 8
|00:23
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
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
:
Steel City CrossFit WoD
admin
Sep 8
|19:15
Steel City CrossFit Hamilton WoD
Warm 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.
: