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:
2 min max sit ups.
Posts Tagged ‘personal trainer hamilton’
Steel City CrossFit WOD
admin
Mar 14
|10:08
Steel City CrossFit WOD
admin
Mar 10
|19:49
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.
Steel City CrossFit WOD
admin
Mar 7
|11:43
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.
Steel City CrossFit WOD
admin
Mar 3
|20:21
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 in a 20 second segment.
Post score to comments.
Steel City CrossFit WOD
admin
Feb 21
|11:47
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 reps to comments.