Steel City CrossFit Hamilton WoD
“NANCY”
Complete 5 rounds of the following for time:
400 m Run
15 Over head Squat at 95/65
Post time to comments.
Posts Tagged ‘boot camp’
Steel City CrossFit WoD – July 17/09
admin
Jul 20
|17:11
Personal Trainer Hamilton WoD
admin
Jul 13
|17:40
Steel City CrossFit Hamilton WoD
Complete as many rounds as possible in 20 mins of:
5 Burpees
5 Overhead squats
5 Sit ups
10 Pikes
Sprint the length of the parking lot.
Finish off by doing some skill work on your strict press.
Good work everyone!
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Personal Trainer Hamilton WoD
admin
Jul 6
|19:06
Steel City CrossFit- Heavy Lifting
Complete the following:
Front Squat
3-3-3-3-3
Post max weight to comments.
Great squat Rebecca!
Wow!
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Personal Trainer Hamilton WoD
admin
Jun 25
|19:12
Steel City CrossFit Hamilton WoD
Saturday June 27th is U.K. Armed Forces Day.
This workout was completed in honour of the 426 British
soldiers who have lost their lives in Iraq & Afghanistan to date.
Complete the following for time:
426 m run
50 Body rows/pull ups
25 Box jumps
25 Squats at 60 lbs
25 Push press at 60 lbs
50 Sit ups with 10lb weight
25 Push ups
50 Lunges
20 SDLHP
20 Wall ball
30 Double unders
20 Pikes
30 Jumping jacks
26 Burpees
10 Deadlifts at 150 lbs
Great work today!
Awesome effort by all!
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Personal Trainer Hamilton WoD – June 21/09
admin
Jun 22
|17:40
Boot camp Hamilton WoD
Complete as many rounds as possible in 20 mins of:
10 Burpees
20 Sit ups
30 Kettle bell swings
Post rounds to comments.