Lift
Bench Press 3-3-3-3-3
‘Christine’
3 rounds
500 m row
12 deadlifts (BW)
21 box jumps
Posts Tagged ‘steel city’
Steel City CrossFit WOD
admin
Mar 8
|10:15
Steel City CrossFit WOD
admin
Mar 7
|16:52
Quarter Gone Bad
5 rounds for total reps:
15 seconds of 135 lb thrusters
45 seconds rest
15 seconds of 50 lb weighted pullups
45 seconds rest
15 seconds of burpees
45 seconds rest
Steel City CrossFit WOD
admin
Mar 5
|10:32
Strict Pullup Volume Training
Choose a number of strict pullup reps that is one or two below the number that causes you to hit failure. Each minute on the minute, perform a set of pullups of that many reps, and rest for the rest of the minute. Do this for 20 minutes. Reduce the number of reps in the set as needed. Try to choose a starting number of reps that won’t be more than 2 reps higher than your last set (eg. if you do 5 reps on your first set, you should be doing 5, 4 or 3 on your last set, but not any lower).
WOD
Max. KBS in 10 minutes
Steel City CrossFit WOD
admin
Mar 2
|11:47
WOD 1
1000 m row
WOD 2
‘Angie’
100 pullups
100 pushups
100 situps
100 squats
Steel City CrossFit WOD
admin
Feb 28
|14:18
Lift
deadlift 5×3
WOD
30-25-20-15-10-5
burpee box jumps
KBS