Warm Up
Dislocates
5 Push ups
10 Body Rows
15 Squats
20 Sit ups
Samson Stretch
3X
Strength Move
Bent over Row 5×5
WOD
250 meter row push ups to failure for 10 minutes
http://www.phoenixfitness.ca/demonstrator/final/bent_over_row.swf
Posts Tagged ‘ups’
Saturday WOD
admin
Mar 26
|12:57
Steel City CrossFit WOD
admin
Dec 12
|12:01
Workout
Do 1 minute intervals at each station, for max reps:
row
squats
pull ups
push ups
situps
rest
Steel City CrossFit WOD
admin
Nov 10
|16:16
Workout
3 power cleans (75% of 1 RM)
6 pushups
9 supine pull ups/body rows
5 burpees
10 rounds
or
25 minutes, whichever comes first
May 6- Squats and Kettlebell Swings
admin
May 6
|07:48
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!
April 26 WOD- Front Squats
admin
Apr 26
|18:50
SteelCity CrossFit W.O.D. with Angie.
Skill-Front Squats
SWOD 3-3-3-3-3 Front Squats
WOD
50 Double Unders
30,20,10 of Push Ups
SDLHP
Box Jumps
50 Double Unders
Great Job Greg C and Luke