Posts Tagged ‘warmup’

Steel City CrossFit WOD

admin
Mar 14 |17:06

‘CrossFit Total’

1 RM Back Squat

1 RM Strict Press

1 RM Deadlift

After warmup, you have 3 attempts at your 1 RM for each of the 3 lifts.  There is no time limit, but all the lifts must be performed in a single session.

 

May 12 WOD- “Falling Grace”

admin
May 12 |09:34

With Personal Trainer Evan Ferber

warmup- Shoulder openers, 20 Air Squats, 20 Supermans, 20 Good Mornings
then
“Annie”
50 Double Unders
Situps
40Double Unders
Situps
30Double Unders
Situps
20Double Unders
Situps
10Double Unders
Situps

“Falling Grace”

30 Power Clean and Jerks @ 135/95
2 minutes rest
20 Power Clean and Jerks @ 135/95
2 minutes rest
10 Power Clean and Jerks @ 135/95

Post total time excluding rest.

 

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!

 

May 5th- Double Unders

admin
May 5 |11:01

May 5 WOD- Double Unders.

Dynamic stability and core warmup.

500m row
150 Double Unders
50 Burpees
50 Wall Ball Shots (20/14)

Trish, amazing job today.