Posts Tagged ‘rowing’

Steel City CrossFit WOD

admin
Feb 2 |12:51

Thursday February 2, 2012

Skill

Ring support – hold for a total of 30, 60 or 120 seconds depending on your current ability

Lift

Bent Rows 3-3-3-3-3

WOD

1000 m row

then,

2 rounds

50 box jumps

25 ring dips

 

 

Steel City CrossFit WOD

admin
Dec 20 |08:53

Tuesday December 20, 2011

Skill

Ring support – 60 seconds

Lift

Bent rows 5-5-5-5-5

Rowing Helen

3 rounds

500 m row

21 KBS (24/16)

12 pullups

 

 

Steel City CrossFit WOD

admin
Nov 26 |15:39

Saturday November 26, 2011

Skill

Resisted sprints

Lift

Power cleans 3-3-3-3-3

WOD

4 rounds

10 front squats (135/95)

500 m row

 

Aim for big strides during those sprints!

 

Steel City CrossFit WOD

admin
Nov 24 |10:00

Thursday November 24, 2011

Skill

L-sit – hold for 60 seconds

Lift

Bent Rows 3-3-3-3-3

Christine

3 rounds

500 m row

12 deadlifts (bodyweight)

21 box jumps (24″/20″)

 

Steel City CrossFit WOD

admin
Nov 9 |15:19

Wednesday November 9, 2011

Skill

Handstands – keep those bodies long and tight!

Lift

Strict Press 1-1-1-1-1-1-1

WOD

4 rounds

500 m row

25 KBS (24/16)