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!
Posts Tagged ‘rowing’
Steel City CrossFit WOD
admin
Nov 26
|15:39
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)
Steel City CrossFit WOD
admin
Oct 1
|18:21
Saturday October 1, 2011
Day 89 of the 100 Day Burpee Challenge!
Skill
Frog stand – hold for a total of 60 seconds
Lift
Power snatch 1-1-1-1-1-1-1
Fight Gone Bad!!!
3 rounds with one minute rest between each round
Each round consists of 1 minute of each of the following exercises for maximum reps or calories:
wall balls (20/14)
SDLHP (75/55)
box jumps (24″/20″)
push press (75/55)
row (calories)
There is no rest between exercises, so switch as quickly as possible!
Steel City CrossFit WOD
admin
Sep 3
|07:30
Saturday September 3, 2011
Day 61 of the 100 Day Burpee Challenge!
Skill
Slackline
Lift
Bench Press 5-5-5-5-5
WOD
2000 m row