Tag Archives: hamilton crossfit
WOD- CrossFit Football Style
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.
Posted in WOD
Tagged bootcamp, cleans, CrossFit, crossfit football, Hamilton Bootcamp, hamilton crossfit, Hamilton personal trainer, rowing
Leave a comment
WOD-Snatch
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
Posted in News
Tagged ancaster bootcamp, CrossFit, Dundas bootcamp, Hamilton Bootcamp, hamilton crossfit, push ups, Snatch, squat
Leave a comment
WOD Back Squats and Rowing Fundamentals
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!!!!
Posted in News
Tagged bootcamp, corssfit, Dundas bootcamp, hamilton, Hamilton Bootcamp, hamilton crossfit, Rowings, steelcity
Leave a comment
June 8- “Filthy Fifty”
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 … Continue reading
Posted in WOD
Tagged bootcamp, burpees, CrossFit, Dundas bootcamp, filthy fifty, hamilton, Hamilton Bootcamp, hamilton crossfit, kettlebell, personal trainer
Leave a comment
JUNE 5- The Kobe
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.
Posted in WOD
Tagged bootcamp, Dundas bootcamp, Dundas Personal trainer, Hamilton Bootcamp, hamilton crossfit, Kobe, personal training
Leave a comment
June 1st- WOD- Front Squats
June 1st WOD with Personal Trainer Evan Ferber Perform the berunger warmup that details the snatch as well sa other complex movements. Also perform 15 air squats and 20 double unders SWOD- Front Squats 3-3-3-3 WOD- 500m row to start … Continue reading
Posted in News
Tagged Berunger, bootcamp, Bootcamp dundas, CrossFit, Hamilton Bootcamp, hamilton crossfit, Kettlebells, personal trainer hamilton, squats
Leave a comment
May 12 WOD- “Falling Grace”
With Personal Trainer Evan Ferber warmup- Shoulder openers, 20 Air Squats, 20 Supermans, 20 Good Mornings then “Annie” 50 Double Unders Situps 40Double Unders Situps 30Double Unders Situps 20Double Unders Situps 10Double Unders Situps “Falling Grace” 30 Power Clean and … Continue reading
Posted in WOD
Tagged Clean and Jerk, CrossFit, Falling Grace, Hamilton Bootcamp, hamilton crossfit, skipping, squats, steelcity, warmup, WOD
1 Comment
May 11 WOD- Power Cleans
Power Cleans with Trainer Evan Ferber warm up- 250m row, 20 dislocates, 20 overhead squats, 20 supermans, 20 situps all performed twice SWOD- Power Cleans 5-5-5-5 Great firstgo at power cleans Val! WOD- 250m row 21 Deadlifts (135/95) 15 Box … Continue reading
Posted in WOD
Tagged bootcamp, cleans, CrossFit, deadlifts, dundas crossfit, Hamilton Bootcamp, hamilton crossfit, rowing, squats
Leave a comment
May 10 WOD- ‘Fran’
Instructor Mark Servos Dynamic warmup including mountain climbers, supermans, pushups and situps. ‘FRAN‘ 21-15-9 Thrusters (95/65) Pullups WOD2 3×15 Overhead Squats High Fives to Teresa crushing that weight.
Steel City CrossFit WOD
Steel City CrossFit Hamilton WOD Warmup: 500 m row 3 rounds of ‘Cindy’ (5 pull ups, 10 push ups, 15 squats) Strength WOD: 5-5-5-5 Hang Power Cleans WOD: 21-15-9 KB swings 1.5/1 Burpees
Posted in WOD
Tagged 3 rounds, boot camp hamilton, CrossFit, crossfit WOD, fitness, hamilton crossfit, personal trainer hamilton, pull ups, push ups, steel city, WOD
Leave a comment
