Saturday February 25, 2012
Skill
One-leg box jump
Lift
Jerks 5-5-5-5-5
WOD
1000 m row, then:
4 rounds
10 ring dips
50 double unders
Posts Tagged ‘rowing’
Steel City CrossFit WOD
admin
Feb 25
|15:56
Steel City CrossFit WOD
admin
Feb 24
|08:51
Friday February 24, 2012
Lift
Weighted Pullups 1-1-1-1-1-1-1
Fight Gone Bad
3 rounds for max reps
1 minute of each of the following:
Wall balls (20/14)
SDLHP (75/55)
Box jumps (24″/20″)
Push press (75/55)
Row (calories)
Rest
OR
CrossFit Games Open Workout #1
7 minute AMRAP
Burpees
- Chest and hips must touch the ground at the bottom
- Both hands must touch a target 6 inches above maximum reach each rep. If you miss the target you do not need to drop down again to redo the rep, you only need to redo the jump and hit the target.
Steel City CrossFit WOD
admin
Feb 9
|12:11
Thursday February 9, 2012
Skill
Kipping pullups
Lift
Bench Press 3-3-3-3-3
WOD
2000 m row
Rest up, that Morrison’s a tough one!
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