Choose Your Poison:
‘Cindy’
20 min AMRAP
5 pull ups
10 push ups
15 squats
OR
‘Cindy’s Heavy Cousin’
20 min AMRAP
5 pull ups
10 push press (65/45)
15 front squats (65/45)
‘Cindy’
20 min AMRAP
5 pull ups
10 push ups
15 squats
OR
‘Cindy’s Heavy Cousin’
20 min AMRAP
5 pull ups
10 push press (65/45)
15 front squats (65/45)
Steel City CrossFit Hamilton WOD
Warmup:
500 m row
3 rounds of ‘Cindy’
(5 pull ups, 10 push ups, 15 squats)
Strength WOD:
5-5-5-5
Hang Power Cleans
WOD:
21-15-9
KB swings 1.5/1
Burpees
April 27 WOD
Skill- Burpees
Trainer-Evan Ferber
WOD- Filthy Fifty
For time:
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 Lauri.
Steel City CrossFit Hamilton WoD
Complete 1 minute of each exercise for 5 rounds. 1 minute rest between each round:
Burpee box jumps
Overhead lunges
Jumping pull ups
V sits
Ring push ups
Double unders
Finish with as many body squats as possible in 1 minute
Steel City CrossFit Hamilton WOD
Warmup:
complete 2 rounds of the following:
500 m row
20 squats
15 shoulder openers
20 sit ups
15 push ups
20 tuck jumps
WOD:
50 deadlifts
40 KB swings
30 sit ups
20 pull ups
10 handstand pushups
Great work tonight everyone! Excellent effort on the handstand pushups!
As of Tuesday, December 27, 2011, Steel City CrossFit, Hamilton will no longer be offering our Wednesday 7 pm Bootcamp class. You can check out our full schedule here. Happy Holidays!