Posts Tagged ‘push ups’

Steel City CrossFit WOD

admin
Jul 25 |06:13

Monday July 25, 2011

Day 21 of the 100 Day Burpee Challenge!

Skill

Wall runs

Lift

Front Squat 3-3-3-3-3

WOD

30-20-10

Push ups

Walking Lunges (20s/10s)

Wall Run - Right Arm

 

Saturday WOD

admin
Mar 26 |12:57

Warm Up

Dislocates
5 Push ups
10 Body Rows
15 Squats
20 Sit ups
Samson Stretch

3X

Strength Move
Bent over Row 5×5
bent over row

WOD
250 meter row push ups to failure for 10 minutes

http://www.phoenixfitness.ca/demonstrator/final/bent_over_row.swf

 

Steel City CrossFit WOD

admin
Nov 22 |16:01

Workout

1 Clean and Jerk

5 pull ups

10 push ups

15 squats

12 rounds

 

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)

 

WOD-Snatch

admin
Jul 5 |17:57

Berenger warmup followed by the snatch progression
- Wide grip DL
-Power Snatch
OHS
-Squat Snatch

WOD.
tabata
20 seconds on 10 seconds off
Wide Grip Deadlifts
Power Snatch
OHS