Tuesday May 8, 2012
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SkillDouble unders LiftLunges 5-5-5-5-5 WOD100 double unders 20 overhead squats (95/65) 20 strict burpees 800 m run |
Posts Tagged ‘lunges’
Steel City CrossFit WOD
admin
May 8
|00:00
Steel City CrossFit WOD
admin
Apr 14
|07:10
Saturday April 14, 2012
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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 6
|07:58
Good Friday, April 6, 2012
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500 m row
12 deadlifts (225/150) 21 ring dips |
Steel City CrossFit WOD
admin
Apr 29
|12:46
Friday April 29, 2011
Agility/Power
Lateral hurdle hops – 3×15
Lift
Bench Press – 5-5-5-5-5
WOD
50-40-30-20-10 double unders
500-400-300-200-100 m row
50-40-30-20-10 walking lunges
Victoria Day WOD- Thrusters
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.