a beautiful day to get filthy!
warmup- 250m row, trunk twists, good mornings, shoulder openers, 250m row
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Great work today ladies!
Mel is stepping up as the wedding is fast approaching!
May 4 WOD with Personal Trainer Angie.
SWOD- 5-5-5 of Deadlifts
WOD- “Angie”
As many rounds as possible (AMRAP) in 20 minutes.
5 Pullups
10 Pushups
15 Air Squats
Paul, Trish wait to set a new PR with those Deadlifts. Lauri, Excellent pullups.
Steel City CrossFit Hamilton WOD
Warmup:
15 shoulder openers
15 sec samson stretch
15 good mornings
15 ankle stretches each leg
WOD:
Complete 4 rounds of the following for time:
15 burpees
15 push ups
15 sit ups
15 squats
15 burpees
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Great work this morning everyone! Awesome work on those burpees!!
Steel City CrossFit Hamilton WOD
Warmup:
3 rounds of:
10 shoulder openers
Samson stretch – 3- secs each side
Stretch quads and hamstrings
Then:
15-9-6 of
Med ball cleans
Push ups
Tuck jumps
WOD:
3 rounds of the following for time:
30 box jumps
30 Push press
800 m Row.
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Steel City CrossFit – Boot camp WoD
Complete the following for time:
PART ONE
10 rounds of:
4 press
4 push press
4 push jerk
PART TWO
10 rounds of:
4 deadlift
4 SDLHP
4 cleans
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Way to go today everyone! Awesome workout!