Posts Tagged ‘pull ups’

Steel City CrossFit WOD

admin
Nov 6 |11:32

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)

 

Steel City CrossFit WOD

admin
Apr 28 |19:03

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

 

Tuesday April 27th- BURPEES

admin
Apr 27 |06:56

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 WOD

admin
Mar 21 |10:28

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 WOD

admin
Jan 8 |19:59

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!