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
Posts Tagged ‘crossfit WOD’
Steel City CrossFit WOD
admin
Apr 28
|19:03
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
admin
Mar 14
|10:08
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.
Steel City CrossFit WOD
admin
Mar 10
|19:49
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 WOD
admin
Mar 7
|11:43
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.