Posts Tagged ‘personal trainer hamilton’

June 1st- WOD- Front Squats

admin
Jun 1 |06:11

June 1st WOD with Personal Trainer Evan Ferber

Perform the berunger warmup that details the snatch as well sa other complex movements.
Also perform 15 air squats and 20 double unders

SWOD- Front Squats
3-3-3-3

WOD-  500m row to start followed by;
10 Knees 2 Elbows (K2E)
20 Kettlebell Swings (KBS)
8 K2E
20 KBS
6 K2E
20 KBS
4K2E
20 KBS
2K2E
20KBS
500m row to end.

Personal best of the front squats performed by Trish and Lauri @ 105lb and Melissa @ 85lb. Great work girls.

 

WOD- Mothers Day Edition

admin
May 9 |19:57

Mothers Day WOD-
Skill- Sumo Deadlift High Pull

10 Minute AMRAP (as many rounds as possible)
SDLHP (85/65)- 10 repitions
Pushups- 10 repitions

*Perry with a top performance of 11 rounds, great work. Gillian with 9!

Part 2
200 Air Squats for time
each time a CrossFitter pauses they are required to perform 150m row.

Lin and Dom excellent times!

 

Steel City CrossFit WOD

admin
Apr 28 |19:03

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

 

Steel City CrossFit WOD

admin
Apr 7 |19:12

SteelCity CrossFit Hamilton WOD

Skills: Power Clean

Strength WOD:Power Clean 3,3,3,3,3

WOD: AMRAP in 15 mins of:

  • 10 power cleans @ 95/65
  • 10 push ups

Post max weight and number of reps to comments.
Great work tonight everyone!

 

Steel City CrossFit WOD

admin
Mar 21 |10:28

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