Posts Tagged ‘crossfit classes’

Steel City CrossFit WOD

admin
Apr 7 |19:12

SteelCity CrossFit Hamilton WOD

Skills: Power Clean

Strength WOD:Power Clean 3,3,3,3,3

WOD: AMRAP in 15 mins of:

  • 10 power cleans @ 95/65
  • 10 push ups

Post max weight and number of reps to comments.
Great work tonight everyone!

 

Steel City CrossFit WOD

admin
Mar 21 |10:28

Steel City CrossFit Hamilton WoD

Complete 1 minute of each exercise for 5 rounds.  1 minute rest between each round:

Burpee box jumps
Overhead lunges
Jumping pull ups
V sits
Ring push ups
Double unders

Finish with as many body squats as possible in 1 minute

 

Steel City CrossFit WOD – Dec 29/09

admin
Dec 30 |09:24

Steel City CrossFit Hamilton WOD

Warmup:

3 rounds of:
10 shoulder openers
Samson stretch – 3- secs each side
Stretch quads and hamstrings
Then:
15-9-6  of
Med ball cleans
Push ups
Tuck jumps

WOD:
3 rounds of the following for time:
30 box jumps
30 Push press
800 m Row.

Post time to comments.

 

Steel City CrossFit WOD

admin
Dec 22 |20:21

Steel City CrossFit Hamilton WOD

Warmup:

3-4 mins of stretching
500 m row
21-15-9 of:
Burpees
Tuck Jumps

WOD:
Team “Cindy”
Complete as many rounds as possible of:

5 pull ups
10 push ups
15 squats

Only one member of the team can be working at a time. The last 5 minutes are a free for all, where everyone completes as many rounds as possible to contribute to the team total.

Great work everyone, awesome team work!

 

Steel City CrossFit WoD

admin
Aug 24 |17:33

Steel City CrossFit Hamilton WOD

“CINDY”

nikipushupComplete as many rounds as possible of the following in 20 mins:

5 pull ups
10 push ups
15 squats

Post number of rounds to comments.

Way to go Niki!! awesome effort and great pushups!



Heavy Class at 7:15:

Strict press – 1,1,1,1,1
Push press – 3,3,3,3,3
Push jerk- 5,5,5,5,5

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