Tag Archives: crossfit WOD
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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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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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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Steel City CrossFit WOD
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.
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Steel City CrossFit WOD
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.
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Tagged body row, boot camp hamilton, CrossFit, crossfit WOD, fitness, hamilton crossfit, personal trainer hamilton, ropes, steel city, swings, WOD
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Steel City CrossFit WOD
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 … Continue reading
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Tagged boot camp hamilton, burpees, CrossFit, crossfit WOD, fitness, hamilton crossfit, personal trainer hamilton, sit ups, squats, steel city, WOD
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Steel City CrossFit WOD
Steel City CrossFit Hamilton WOD Complete 1 minute intervals of each exercise for 3 rounds: 1.Ring pushups 2.Rope climb 3.Star Jump 4. KB swing 5.One arm shoulder press (altenating sides) 6. Row 7. Overhead lunges 8. Belushi’s Post number of … Continue reading
Steel City CrossFit WOD
Steel City CrossFit Hamilton WOD Warmup: 15 shoulder openers 15 sec samson stretch 15 good mornings 15 ankle stretches each leg WOD: Complete 4 rounds of the following for time: 15 burpees 15 push ups 15 sit ups 15 squats … Continue reading
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Steel City CrossFit WOD
Steel City CrossFit Hamilton WOD Warmup: complete 2 rounds of the following: 500 m row 20 squats 15 shoulder openers 20 sit ups 15 push ups 20 tuck jumps WOD: 50 deadlifts 40 KB swings 30 sit ups 20 pull … Continue reading
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Steel City CrossFit WOD – Dec 29/09
Steel City CrossFit Hamilton WOD Warmup: 3 rounds of: 10 shoulder openers Samson stretch – 3- secs each side Stretch quads and hamstrings Then: 15-9-6 of Med ball cleans Push ups Tuck jumps WOD: 3 rounds of the following for … Continue reading
