Wednesday April 27, 2011
Skill
Planche pushup progressions – work your hands down towards your hips and maintain a rigid plank!
Lift
Push Jerk 5-5-5-5-5
WOD
4 rounds
500 m row
25 KBS (24/20)
Posts Tagged ‘kettlebell’
Steel City CrossFit WOD
admin
Apr 27
|10:01
Steel City CrossFit WOD
admin
Apr 19
|15:48
Tuesday April 19, 2011
Skill – Power + Technique
Row 100 m in as few strokes as possible – 3 attempts
Lift
Strict Press – 5-5-5-5-5
WOD
8 rounds
250 m row
15 KBS
5 clean high pulls (heavyish)
Awesome job today Michelle!
June 8- “Filthy Fifty”
admin
Jun 8
|06:11
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 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Great work today ladies!
Mel is stepping up as the wedding is fast approaching!
May 6- Squats and Kettlebell Swings
admin
May 6
|07:48
May 6th WOD with Instructor Angie
warmup-Skipping, Rowing, back extensions, overhead squats, situps, air squats, pushups
SWOD- Back Squats
3-3-3-3
WOD-
perform 30, 25, 20, 15, 10 and 5 repitions of each of the following.
Sit Ups,
Air Squats,
Kettlebell Swings (16/24)
Great form and effort on the back squat Val!
Steel City CrossFit Hamilton WOD
admin
Apr 27
|06:00
WOD Hamilton CrossFit
Complete the following two times for time:
100 Meter Sprint
Broad Jump Burpee Back
100 Meter Sprint
Broad Jump Back
100 Meter Sprint
25 Kettlebell Swings
100 Meter Sprint
20 Push Ups/Bear walk back
100 Meter Sprint
20 Sit ups/Bear walk back
A little clip from today’s WOD
[mc src="http://www.youtube.com/watch?v=QcLayEmCMl8" type="youtube"/]