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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Posts Tagged ‘personal trainers’
Steel City CrossFit WOD
admin
Mar 10
|19:49
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)
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
Complete 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
Complete 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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