Warmup
50-40-30-20-10
double unders
situps
Workout
30 pull ups
30 KBS
30 deadlifts
20 pull ups
20 KBS
20 deadlifts
10 pull ups
10 KBS
10 deadlifts
Posts Tagged ‘WOD’
Steel City CrossFit WOD
admin
Nov 3
|11:31
Steel City CrossFit WOD
admin
Nov 2
|16:41
For Time:
500 m row
10 KBS (1.5/1 pood = 24/16 kg)
10 HSPU
————————
400 m row
10 KBS
10 HSPU
————————
300 m row
10 KBS
10 HSPU
————————
200 m row
10 KBS
10 HSPU
————————
100 m row
10 KBS
10 HSPU
Modifications: If you can’t do a handstand push up, replace them with a piked push up – From a push up position, keeping your back straight, walk your legs up as close to your hands as possible, the goal being to get your hips over your shoulders. Then do push ups bringing your head to a spot on the floor a few inches in front of where your hands are. To make it harder, raise your legs up on a box.
Great job Kristen, Melissa, Kendra and Valarie!!!
May 12 WOD- “Falling Grace”
admin
May 12
|09:34
With Personal Trainer Evan Ferber
warmup- Shoulder openers, 20 Air Squats, 20 Supermans, 20 Good Mornings
then
“Annie”
50 Double Unders
Situps
40Double Unders
Situps
30Double Unders
Situps
20Double Unders
Situps
10Double Unders
Situps
“Falling Grace”
30 Power Clean and Jerks @ 135/95
2 minutes rest
20 Power Clean and Jerks @ 135/95
2 minutes rest
10 Power Clean and Jerks @ 135/95
Post total time excluding rest.
WOD- Mothers Day Edition
admin
May 9
|19:57
Mothers Day WOD-
Skill- Sumo Deadlift High Pull
10 Minute AMRAP (as many rounds as possible)
SDLHP (85/65)- 10 repitions
Pushups- 10 repitions
*Perry with a top performance of 11 rounds, great work. Gillian with 9!
Part 2
200 Air Squats for time
each time a CrossFitter pauses they are required to perform 150m row.
Lin and Dom excellent times!
May 5th- Double Unders
admin
May 5
|11:01
May 5 WOD- Double Unders.
Dynamic stability and core warmup.
500m row
150 Double Unders
50 Burpees
50 Wall Ball Shots (20/14)
Trish, amazing job today.