Warmup
50-40-30-20-10
double unders
situps
Workout
30 pull ups
30 KBS
30 deadlifts
20 pull ups
20 KBS
20 deadlifts
10 pull ups
10 KBS
10 deadlifts
Posts Tagged ‘Hamilton Bootcamp’
Steel City CrossFit WOD
admin
Nov 3
|11:31
Steel City CrossFit WOD
admin
Nov 2
|16:41
For Time:
500 m row
10 KBS (1.5/1 pood = 24/16 kg)
10 HSPU
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400 m row
10 KBS
10 HSPU
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300 m row
10 KBS
10 HSPU
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200 m row
10 KBS
10 HSPU
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100 m row
10 KBS
10 HSPU
Modifications: If you can’t do a handstand push up, replace them with a piked push up – From a push up position, keeping your back straight, walk your legs up as close to your hands as possible, the goal being to get your hips over your shoulders. Then do push ups bringing your head to a spot on the floor a few inches in front of where your hands are. To make it harder, raise your legs up on a box.
Great job Kristen, Melissa, Kendra and Valarie!!!
WOD- CrossFit Football Style
admin
Jul 19
|04:34
Dynamic warmup led by Personal Trainer Evan Ferber
WOD
50m row sprint
6 Power Cleans
12 Knees to Elbows
*7 Rounds
Complete as fast as possible, 20 minute time limit.
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!!!!