Posts Tagged ‘box jump’

Steel City CrossFit WOD

admin
May 17 |06:05

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)

Overhead Squat - Bottom

 

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!

Boxing at Steel City CrossFit, Hamilton

 

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!