Posts Tagged ‘burpees’

Steel City CrossFit WOD

admin
Feb 3 |05:57

Friday February 3, 2012

Skill

Jerk

Lift

Strict Press 5-5-5-5-5

WOD

12 minute AMRAP

5 clean and jerks (135/95)

10 burpees

 

Steel City CrossFit WOD

admin
Jan 26 |16:55

Thursday January 26, 2012

Skill

One-leg hopping

Lift

Front squat 3-3-3-3-3

WOD

4 rounds

30 KBS (24/16)

30 pushups

* Do a 5 burpee penalty every time you put down the kettlebell before your 30 reps are finished.

 

Steel City CrossFit WOD

admin
Jan 23 |12:11

Monday January 23, 2012

Skill

Double unders

Lift

Weighted Pullups 1-1-1-1-1-1-1

Burpee Nancy

5 rounds

15 burpees

15 overhead squats (95/65)

 

Steel City CrossFit WOD

admin
Jan 11 |08:56

Wednesday January 11, 2012

Skill

Handstands

Lift

Strict Press 1-1-1-1-1-1-1

WOD

15 minute AMRAP

12 KBS (24/16)

10 split jumps

8 burpees

 

Steel City CrossFit WOD

admin
Dec 29 |16:10

Thursday December 29, 2011

Skill

Hollow rocks/dead bugs

Lift

Thrusters 1-1-1-1-1-1-1

WOD 1

500 m row

Awesome job with 1:29 Ian!  Who’s going to beat him?

WOD 2

7 minute AMRAP

7 KBS (24/16)

7 burpees