Steel City CrossFit Hamilton WOD
Warmup:
3-4 mins of stretching
500 m row
21-15-9 of:
Burpees
Tuck Jumps
WOD:
Team “Cindy”
Complete as many rounds as possible of:
5 pull ups
10 push ups
15 squats
Only one member of the team can be working at a time. The last 5 minutes are a free for all, where everyone completes as many rounds as possible to contribute to the team total.
Great work everyone, awesome team work!
Steel City CrossFit in Hamilton WoD
Warm up: 3 rounds of:
10 Supermen
10 Dislocates
10 Squats
10 Push ups
WOD: CrossFit Total
Back Squat 1,1,1
Strict Press 1,1,1
Deadlift 1,1,1
Then attempt a PR on 500 m Row
or work on pull ups, double unders or handstand push ups
:
Steel City CrossFit Workout of the Day
Warm up- 3 rounds of:
Shoulder openers
Samson stretch
25 double unders
10 air squats
10 GH
“NANCY”
Complete 5 rounds of the following:
15 OH squats
400 m run
Post time to comments.
Awesome work everyone, great effort!!
:
Steel City CrossFit Hamilton WoD
Warm up:
2 rounds of:
Run 400 m
20 push ups
20 sit ups
20 supermen
10 double unders
Workout:
Complete as many rounds as possible in 15 mins of:
20 box jumps
15 K.B. swings
12 burpees
9 burpees
Post # of rounds to comments.
:
Steel City CrossFit Hamilton WoD
Complete the following 3 x:
6 DB thrusters
1 min plank
8 Lat. lunge with rotation (8 each leg)
20 Hanging Knee Tucks
Then:
4 rounds of the following:
10 Barbell twist
6 Weighted push ups
10 Bent over row
6 1 Leg squats (6 each leg)
Great job tonight ladies!!