Posts Tagged ‘Dundas bootcamp’

WOD-Snatch

admin
Jul 5 |17:57

Berenger warmup followed by the snatch progression
- Wide grip DL
-Power Snatch
OHS
-Squat Snatch

WOD.
tabata
20 seconds on 10 seconds off
Wide Grip Deadlifts
Power Snatch
OHS

 

WOD Back Squats and Rowing Fundamentals

admin
Jun 28 |14:59

Dynamic Berenger warmup

SWOD
‘Back Squats’
3-3-3-3

WOD-
1 Min max calorie row
1 Minute Rest
1 Minute Max Burpees
1 Minute Rest
3 Total Rounds.

Great job Val with a average of 21 burpees!!!!

 

SteelCity CrossFit WOD- Snatch

admin
Jun 25 |06:26

Dynamic warmup involving the Snatch Progression
500m row
20 superman
20 OHS
20 Shoulder Openers

Wod
21-15-9
Power Snatch
Burpees
Hang Power Cleans
Burpees

Great job today ladies i am really impressed with your progress

 

June 8- “Filthy Fifty”

admin
Jun 8 |06:11

a beautiful day to get filthy!
warmup- 250m row, trunk twists, good mornings, shoulder openers, 250m row

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Great work today ladies!
Mel is stepping up as the wedding is fast approaching!

 

JUNE 5- The Kobe

admin
Jun 5 |10:11

Personal Trainer- Evan Ferber

Perform a warmup of
Mountain climbers-30seconds
Pushups- 10
Situps- 10
x4

WOD-
DBL Unders-24
Dips             -24
Situps         -24
PushPress -24
*5 Total Rounds.

Morgan rocked it with some serious weight.