Tuesday May 17, 2011
Skill
Max. height box jump
Lift
Strict Press 5-5-5-5-5
Nancy
5 rounds
400 m run
15 OH Squats (95/65)
Posts Tagged ‘box jump’
Steel City CrossFit WOD
admin
May 17
|06:05
Steel City CrossFit WOD
admin
May 4
|07:07
Wednesday May 4, 2011
Skill
Pistols – 3 x 5 reps per leg
Lift
Back Squat -5-5-5-5-5
Fight Gone Bad
5 rounds, 1 minute at each station for max. reps or calories
Wall Balls (20/14)
SDLHP (75/55)
Box Jumps (20/18)
Push Press (75/55)
Row (calories)
Great work Lauri and Adrian!
Steel City CrossFit WOD
admin
Apr 11
|17:15
Monday April 11, 2011
Skill
Max. height box jump
Lift
1 strict press -> 1 push press -> 1 push jerk (95/65)
Continue until failure with the strict press, then:
1 push press -> 1 push jerk
Continue until failure with the push press, then:
5 push jerks
Score is total number of reps. The bar CANNOT be put down until you are finished, or your score is disqualified. If you complete 30 reps or more, use more weight the next time you attempt this workout.
WOD
2000 m row for time.
Steel City CrossFit WOD
admin
Jan 25
|08:11
Fight Gone Bad!
3 rounds
1 minute at each exercise for max reps/calories, 1 minute rest after all 5, repeat:
wall ball (20/14)
sumo deadlift high pull (75/55)
box jump (20″/16″)
push press (75/55)
row (cal)
rest 1 minute
May 3rd WOD- “Fight Gone Bad”
admin
May 3
|06:51
SteelCity CrossFit WOD- “Fight Gone Bad”
1 Minute @ each station.
1Minute resst after all 5 have been completed
3 Rounds
Wall Ball (16/20)
SDLHP (55/75)
Box Jump (16/20)
Push Press (55/75)
Row (cal)
Unreal job today everybody. Great energy in the class. Some amazing Scores!