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.
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 reps to comments.
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
15 burpees
Post time to comments.
Great work this morning everyone! Awesome work on those burpees!!
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 ups
10 handstand pushups
Great work tonight everyone! Excellent effort on the handstand pushups!
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 time:
30 box jumps
30 Push press
800 m Row.
Post time 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 [...]