Posts Tagged ‘steelcity crossfit’

SteelCity CrossFit WOD- Snatch

admin
Jun 25 |06:26

Dynamic warmup involving the Snatch Progression
500m row
20 superman
20 OHS
20 Shoulder Openers

Wod
21-15-9
Power Snatch
Burpees
Hang Power Cleans
Burpees

Great job today ladies i am really impressed with your progress

 

Victoria Day WOD- Thrusters

admin
May 24 |17:09

Personal Trainer- Evan Ferber
Skill-  Dumbell Thrusters

Dynamic warmup including- dynamic lunges, 250m row, 20 overhead squats, 250m row, 20 dbl unders, 20 shoulder openers

500m row
21 Dumbell Thrusters (40/25)
21 Pullups
500m row
15 Dumbell Thrusters
15 Pullups
500m row
9 Dumbell Thrusters
9 Pullups

Excellent to have Greg and Rita in class, brought some real energy. Mary had one of her greatest workouts in personal trainer Evans mind ever.