Tag Archives: personal trainer hamilton

June 1st- WOD- Front Squats

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 … Continue reading

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WOD- Mothers Day Edition

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 … Continue reading

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Steel City CrossFit WOD

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

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Steel City CrossFit WOD

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!

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Steel City CrossFit WOD

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 … Continue reading

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Steel City CrossFit WOD

Anti up: max squat in 1 min Team Workout: Complete the following reps in teams.  Only one team member resting at a time: 5000 m row 100 leapfrogs 150 burpee pullups 200 push ups 250 jingle jangles 300 squats Cashout: … Continue reading

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Steel City CrossFit WOD

Warm up: 21-15-9 walking lunges Overhead squats Tuck jumps Skills: Strict press Push Press Push Jerk WOD: Complete 8 rounds of the following: 250 m row 10 push jerks at 135/95 Post time to comments.

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Steel City CrossFit WOD

Steel City CrossFit Hamilton WoD Complete 1 minute at each of the following stations.  Rest every 3 minutes. 7 rounds: Ropes Body row/pull up Wall balls KB swings Belushi’s Post number of reps to comments.

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Steel City CrossFit WOD

Warm up: Complete the following 2 times: 500 m row 20 Shoulder openers 15 squats 10 Sit ups 5 Burpees WOD: Tabata the following exercise: Squats Sit ups Burpees Your score is represented by the least number of reps completed … Continue reading

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Steel City CrossFit WOD

Steel City CrossFit Hamilton WOD Complete 1 minute intervals of each exercise for 3 rounds: 1.Ring pushups 2.Rope climb 3.Star Jump 4. KB swing 5.One arm shoulder press (altenating sides) 6. Row 7. Overhead lunges 8. Belushi’s Post number of … Continue reading

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