Posts Tagged ‘ups’

Saturday WOD

admin
Mar 26 |12:57

Warm Up

Dislocates
5 Push ups
10 Body Rows
15 Squats
20 Sit ups
Samson Stretch

3X

Strength Move
Bent over Row 5×5
bent over row

WOD
250 meter row push ups to failure for 10 minutes

http://www.phoenixfitness.ca/demonstrator/final/bent_over_row.swf

 

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