May 6th WOD with Instructor Angie
warmup-Skipping, Rowing, back extensions, overhead squats, situps, air squats, pushups
SWOD- Back Squats
3-3-3-3
WOD-
perform 30, 25, 20, 15, 10 and 5 repitions of each of the following.
Sit Ups,
Air Squats,
Kettlebell Swings (16/24)
Great form and effort on the back squat Val!
Steel City CrossFit Hamilton WoD
Complete 1 minute at each of the following stations. Rest every 3 minutes. 7 rounds:
Ropes
Body row/pull up
Wall balls
KB swings
Belushi’s
Post number of reps to comments.
It’s that time of year again, so you’d better register before it’s too late! The first workout will be announced Wednesday February 22nd, 2012. After it is announced, you will have until 5 pm the following Sunday to submit your score to the CrossFit Games website. To get your score validated by us you must [...]