Tag Archives: WOD
May 12 WOD- “Falling Grace”
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 … Continue reading
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Tagged Clean and Jerk, CrossFit, Falling Grace, Hamilton Bootcamp, hamilton crossfit, skipping, squats, steelcity, warmup, WOD
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WOD- Mothers Day Edition
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 … Continue reading
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Tagged bootcamp, CrossFit, crossfit dundas, deadlifts, gillian, Hamilton bootcamps, mothers day, personal trainer hamilton, pushups, rowing, squats, top performance, WOD
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May 5th- Double Unders
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.
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Tagged burpees, CrossFit, double unders, dynamic stability, Gym, Hamilton Bootcamp, hamilton trainers, job, steelcity, trish, unders, wall ball, warmup, WOD
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MAY 4- Pullups and Deadlifts
May 4 WOD with Personal Trainer Angie. SWOD- 5-5-5 of Deadlifts WOD- “Angie” As many rounds as possible (AMRAP) in 20 minutes. 5 Pullups 10 Pushups 15 Air Squats Paul, Trish wait to set a new PR with those Deadlifts. … Continue reading
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Tagged angie, Bootcamp dundas, CrossFit, deadlifts, Hamilton Bootcamp, lauri, personal trainer, pullups, pushups, squats, steelcity, swod, WOD
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May 3rd WOD- “Fight Gone Bad”
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 … Continue reading
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Tagged 3 rounds, box jump, CrossFit, fight gone bad, Hamilton Bootcamp, hamilton firefighting, intervals, job, push press, training, wall ball, WOD
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Steel City CrossFit WOD
Steel City CrossFit Hamilton WOD Warmup: 500 m row 3 rounds of ‘Cindy’ (5 pull ups, 10 push ups, 15 squats) Strength WOD: 5-5-5-5 Hang Power Cleans WOD: 21-15-9 KB swings 1.5/1 Burpees
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Tagged 3 rounds, boot camp hamilton, CrossFit, crossfit WOD, fitness, hamilton crossfit, personal trainer hamilton, pull ups, push ups, steel city, WOD
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Steel City CrossFit WOD
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!
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Tagged boot camp hamilton, clean 3, CrossFit, crossfit classes, develop muscle, hamilton crossfit, max weight, personal trainer hamilton, push ups, ups post, weight loss, WOD
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Steel City Crossfit WOD107200
Steel City Crossfit WOD: warm-up: 500 mtr row, 20 situps, 15 mountain climbers, 10 lunges WOD: Card game! hearts- belushi’s diamonds- flutterkicks clubs- pushups spades- jumping squats jokers- 50 jumping jacks Turn card and complete number of reps to given … Continue reading
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Tagged boot camp, boot camp hamilton, CrossFit, game hearts, lunges, mountain climbers, steel city, weight loss, WOD
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Steel City CrossFit WOD
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 … Continue reading
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Tagged boot camp hamilton, CrossFit, crossfit classes, crossfit WOD, hamilton crossfit, minute rest, personal trainer hamilton, pull ups, push ups, steel city, WOD
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Steel City CrossFit WOD
Anti up: max squat in 1 min Team Workout: Complete the following reps in teams. Only one team member resting at a time: 5000 m row 100 leapfrogs 150 burpee pullups 200 push ups 250 jingle jangles 300 squats Cashout: … Continue reading
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Tagged boot camp hamilton, burpee, CrossFit, crossfit WOD, fitness, hamilton crossfit, personal trainer hamilton, push ups, sit ups, steel city, WOD
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