Posts Tagged ‘WOD’

MAY 4- Pullups and Deadlifts

admin
May 4 |06:50

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. Lauri, Excellent pullups.

 

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!

 

Steel City CrossFit WOD

admin
Apr 28 |19:03

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

 

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 WOD107200

admin
Mar 28 |10:33

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 exercise.