Steel City CrossFit Hamilton WOD
Warmup:
3-4 mins of stretching
500 m row
21-15-9 of:
Burpees
Tuck Jumps
WOD:
Team “Cindy”
Complete as many rounds as possible of:
5 pull ups
10 push ups
15 squats
Only one member of the team can be working at a time. The last 5 minutes are a free for all, where everyone completes as many rounds as possible to contribute to the team total.
Great work everyone, awesome team work!
WOD – 22nd October with Hamilton personal trainer Eddie.
Tonight was a team event where the team completed the following….
100 Burpees
200 Pull ups
300 Push ups
500 Sit ups
800 Squats
Great work Greg, Andrea, Christine and Shiera completing the work out in 27:36. Great team effort ladies and gentlemen.
Steel City CrossFit Hamilton WOD
“KAREN”
C
omplete the following for time:
150 Wall ball
Post time to comments.
Excellent work everyone. Awesome effort and great finish!
Steel City CrossFit Hamilton WOD
“CINDY”
Complete as many rounds as possible of the following in 20 mins:
5 pull ups
10 push ups
15 squats
Post number of rounds to comments.
Way to go Niki!! awesome effort and great pushups!
Heavy Class at 7:15:
Strict press – 1,1,1,1,1
Push press – 3,3,3,3,3
Push jerk- 5,5,5,5,5
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CrossFit Hamilton WoD
“Cindy”
Complete AMRAP in 20 minutes of:
5 Pull ups
10 Push ups
15 Squats
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