Posts Tagged ‘crossfit WOD’

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
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.