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
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:
2 min max sit ups.
Warm up:
21-15-9
walking lunges
Overhead squats
Tuck jumps
Skills:
Strict press
Push Press
Push Jerk
WOD:
Complete 8 rounds of the following:
250 m row
10 push jerks at 135/95
Post time to comments.
Steel City CrossFit Hamilton WoD
Complete 1 minute at each of the following stations. Rest every 3 minutes. 7 rounds:
Ropes
Body row/pull up
Wall balls
KB swings
Belushi’s
Post number of reps to comments.
Warm up:
Complete the following 2 times:
500 m row
20 Shoulder openers
15 squats
10 Sit ups
5 Burpees
WOD:
Tabata the following exercise:
Squats
Sit ups
Burpees
Your score is represented by the least number of reps completed in a 20 second segment.
Post score to comments.
It’s that time of year again, so you’d better register before it’s too late! The first workout will be announced Wednesday February 22nd, 2012. After it is announced, you will have until 5 pm the following Sunday to submit your score to the CrossFit Games website. To get your score validated by us you must [...]