Steel City CrossFit WoD
“HALF-TON UP”
1. Thrusters
2. Sit ups
3. Burpees
4. Squats
5. Snake Push ups
Complete 10 reps of exercise 1 followed by a 20 m sprint, then 10 reps of exercise 1 & 2 followed by a 20 m sprint, then 10 reps of exercise 1,2,& 3 followed by a 20 m sprint and so on adding 10 reps of the next exercise each round. In the last round you should complete 10 reps of all 5 exercises and finish with a 20 m sprint.
Awesome work everyone. Great effort today!
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Steel City CrossFit- Heavy Lifting
Complete the following:
Front Squat
3-3-3-3-3
Post max weight to comments.
Great squat Rebecca!
Wow!
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SteelCity CrossFit -Boot camp WoD
Ladder the following exercises 10-1 for time:
Power cleans @ 75 % of bodyweight
Pull ups
Post time to comments.
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Steel City CrossFit WoD
Complete 5 rounds of the following for time:
500 m Row
400 m run
Post time to comments.
Awesome work today everyone!
Great Workout!
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Steel City CrossFit WoD
Complete the following for time:
400 m run
21 burpees
21 thrusters
400 m run
15 burpees
15 thrusters
400 m run
9 burpees
9 thrusters
400 m run
Nice work Josh. Great workout!
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