Posts Tagged ‘personal trainers’

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

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Steel City CrossFit WoD

admin
Aug 21 |16:41

Steel City CrossFit Hamilton WoD

Complete the following in preparation for “NANCY” next week:

Warm up (x2):

400 m run
10 strict press at WOD weight
20 sit ups

WOD:

12-9-6

Overhead squat at P.B.
Burpee pull ups

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Steel City CrossFit WoD

admin
Aug 18 |18:25

Steel City CrossFit Hamilton WoD (with Personal Trainer Kevin)

cf_thrusters


Complete 10 thrusters every minute on the minute for 20 mins.

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Awesome work today everyone,  great job!

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Steel City CrossFit Hamilton WoD

admin
Aug 6 |19:01

Steel City CrossFit WOD

father-son-row1Complete 4  rounds of the following for time:

500 m row

15 burpees

400 m run

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Great workout today!

Awesome effort by all!

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Steel City CrossFit WoD

admin
Aug 5 |18:05

CrossFit – Boot camp WoD

greg-runComplete the following for time:

Ladder Power Cleans (65/95) 10-1
(10-9-8-7-6-5-4-3-2-1)

Start each round with 100 m sprint.

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Way to go everybody!
Good effort today!

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