Monday May 14, 2012
 |
SkillBridges LiftDeadlift 3-3-3-3-3 WOD21-18-15-12-9-6-3 Box jumps (24/20) KBS (24/16) |
Posts Tagged ‘kettlebell swings’
Steel City CrossFit WOD
admin
May 14
|00:00
Steel City CrossFit WOD
admin
May 12
|00:00
Saturday May 12, 2012
 |
SkillHollow rocks LiftBench press 5-5-5-5-5 WOD20 KBS (24/16) 30 wall balls (20/14) 40 N-situps 50 walking lunges 40 N-situps 30 wall balls 20 KBS |
Steel City CrossFit WOD
admin
Apr 21
|06:42
Saturday April 21, 2012
 |
SkillHSPU LiftDips 1-1-1-1-1-1-1-1 WOD15 minute AMRAP 80 KBS (24/16) *200 m run penalty every time you stop swinging the kettlebell*
Upgrade to 100, 120 or 150 KBS if you need to. |
Steel City CrossFit WOD
admin
Apr 14
|07:10
Saturday April 14, 2012
 |
SkillStraddle sit LiftLunges 5-5-5-5-5 Team WODRunner sits the pace with a MB shuttle run, carrying the ball a set distance and running back without it. The next runner runs out and brings the ball back. While the runners are running, teammates count reps of the following: Pushups KBS Squats
Everybody rotates up one position when the runner gets back. |
Fingers crossed that the weather holds out!
Steel City CrossFit WOD
admin
Apr 10
|20:02
Tuesday April 10, 2012
 |
SkillKipping & muscleups LiftFront squat 5-5-5-5-5 WOD4 rounds 25 KBS (24/16) 10 burpee broad jumps |