Lunges | Steel City CrossFit in Hamilton

Steel City CrossFit WOD

admin

Apr 29 |12:46

Bench Press – 5-5-5-5-5

50-40-30-20-10 double unders

500-400-300-200-100 m row

50-40-30-20-10 walking lunges

admin

May 24 |17:09

Personal Trainer- Evan Ferber
Skill- Dumbell Thrusters

Dynamic warmup including- dynamic lunges, 250m row, 20 overhead squats, 250m row, 20 dbl unders, 20 shoulder openers

500m row
21 Dumbell Thrusters (40/25)
21 Pullups
500m row
15 Dumbell Thrusters
15 Pullups
500m row
9 Dumbell Thrusters
9 Pullups

Excellent to have Greg and Rita in class, brought some real energy. Mary had one of her greatest workouts in personal trainer Evans mind ever.

admin

Mar 28 |10:33

Steel City Crossfit WOD:

warm-up:

500 mtr row, 20 situps, 15 mountain climbers, 10 lunges

WOD: Card game!

hearts- belushi’s

diamonds- flutterkicks

clubs- pushups

spades- jumping squats

jokers- 50 jumping jacks

Turn card and complete number of reps to given exercise.