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 Jumps (24/20)
9 Pushups
5 Rounds for time!
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 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
SteelCity CrossFit Hamilton WOD
Skills: Power Clean
Strength WOD:Power Clean 3,3,3,3,3
WOD: AMRAP in 15 mins of:
Post max weight and number of reps to comments.
Great work tonight everyone!
Steel City CrossFit Hamilton WoD
Complete 1 minute of each exercise for 5 rounds. 1 minute rest between each round:
Burpee box jumps
Overhead lunges
Jumping pull ups
V sits
Ring push ups
Double unders
Finish with as many body squats as possible in 1 minute
It’s that time of year again, so you’d better register before it’s too late! The first workout will be announced Wednesday February 22nd, 2012. After it is announced, you will have until 5 pm the following Sunday to submit your score to the CrossFit Games website. To get your score validated by us you must [...]