Posts Tagged ‘hamilton crossfit’

Steel City CrossFit WOD

admin
Apr 12 |14:13

Tuesday April 12, 2011

Skill

Max. consecutive double unders – 5 attempts

Lift

Front Squat – 5 RM

WOD

20 minute AMRAP

15 knees to elbows

10 wall balls (20/14)

5 burpees

 

Steel City CrossFit WOD

admin
Nov 3 |11:31

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

 

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

————————

400 m row

10 KBS

10 HSPU

————————

300 m row

10 KBS

10 HSPU

————————

200 m row

10 KBS

10 HSPU

————————

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