05/31/07 Workout of the Day (WoD)

Rest Day.

05/30/07 Workout of the Day (WoD)

Here is another Chipper... (Scale the load if needed - post scaled load along with time to comments)

• 400m Sprint
• 25 Cleans (.75 Bodyweight)
• 50 Push Ups
• 50 Sit Ups
• 400m Sprint
• 25 Bench Press (Bodyweight)
• 50 Squats
• 50 Back Extensions
• 400m Sprint
• 25 Deadlifts (1.5 Bodyweight)
• 50 Pull Ups
• 50 Burpees

Please feel free to post time to comments.

05/29/07 Workout of the Day (WoD)

Push Press

3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps.

Push for a new 1 RM

05/28/07 Workout of the Day (WoD)

Complete 3 rounds of the following triplet for time:

• 500m Row
• 25 Wall Ball
• 25 Ball Slams

Please feel free to post time to comments.

05/27/07 Workout of the Day (WoD)

Rest Day.

05/26/07 Workout of the Day (WoD)

Today is the Workout of the Month. As you all know we are starting a new tradition here at Steel City CrossFit - A goal workout every month. This month it is "Helen" Complete the following triplet 3 times for time:

• 400m Sprint
• 21 KB Swings
• 12 Pull Ups

This should be fun! (after it's over at least!)
Please feel free to post time, pictures, thoughts to comments.

05/25/07 Workout of the Day (WoD)

Deadlift

3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps.

Push for a new 1 RM.

Please feel free to post load to comments.

05/24/07 Workout of the Day (WoD)

As many rounds as you can in 20 minutes of:

• 10 Squat
• 10 Push Jerk
• 10 Ball Slam

Please feel free to post number of rounds completed to comments.

05/23/07 Workout of the Day (WoD)

Rest Day.

Sorry for the delay in posting workouts everyone. I was away in BC getting married =) I'll be back on track going forward.

05/22/07 Workout of the Day (WoD)

21-18-15-12-9 rep rounds for time of the following couplet:

• KB Swings (24kg)
  
• Jumping Pull Ups

Please feel free to post load and time to comments.

05/21/07 Workout of the Day (WoD)

3 Rounds, 22-16-10 reps, for time of the following:

• Overhead walking lunges
• Hanging knees to elbows
• Broad Jump Burpees

Please feel free to post load and time to comments.

05/20/07 Workout of the Day (WoD)

3 Rounds for time with the following rep scheme:

• Deadlift 12-9-6
  
• Push Up 21-18-15

Please feel free to post load and time to comments.

05/19/07 Workout of the Day (WoD)

Rest Day.

05/18/07 Workout of the Day (WoD)

Perform the following triplet 3 times for time:

• 100ft Walking Lunges
• 50 Squats
• 25 Back Extensions

Please feel free to post time to comments.

05/17/07 Workout of the Day (WoD)

3 rounds for time of the following:

• 50 Squats
• 12 1 Arm Dumbbell snatches (per arm)
• 25 Glute-Ham Sit Ups

Please feel free to post time to comments.

05/16/07 Workout of the Day (WoD)

Perform the following triplet 3 times for time:

• 500m Row
• 25 Ball Slams
• 25 Wall Ball

Please feel free to post time to comments.

05/15/07 Workout of the Day (WoD)

Rest Day.

05/14/07 Workout of the Day (WoD)

Squat

5 - 5 - 5 - 5 - 5 Reps.

Push for a new 5 RM.

Please feel free to post load to comments.

05/13/07 Workout of the Day (WoD)

“Nancy”
5 rounds for time of:

• 400 meter run
• Overhead squat 95 lbs x 15
  

Please feel free to post time to comments.

05/12/07 Workout of the Day (WoD)

21-15-9 rep rounds of the following triplet for time:

• KB Swings
• Push Ups
• Pull Ups

Please feel free to post load and time to comments.

05/11/07 Workout of the Day (WoD)

Rest Day.

05/10/07 Workout of the Day (WoD)

21-18-15-12-9 Rep rounds of the following triplet:

• Push Press
• Deadlift
• Pull Ups

Please feel free to post load and time to comments.

05/09/07 Workout of the Day (WoD)

Deadlift

3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps.

Push for a new 1 RM.

Please feel free to post load to comments.

05/08/07 Workout of the Day (WoD)

"Jackie"
Complete the following for time:

• 1000m Row
• 50 Thrusters (45lbs)
• 30 Pull Ups

Please feel free to post time to comments.

05/07/07 Workout of the Day (WoD)

Rest Day.

05/06/07 Workout of the Day (WoD)

"Helen"
complete the following triplet 3 times for time:

• 400m Run
• 21 KB Swings
• 12 Pull Ups

Please feel free to post time to comments.

05/05/07 Workout of the Day (WoD)

Clean and Jerk

3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps

Push for a new 1 RM.

Please feel free to post load to comments.

05/04/07 Workout of the Day (WoD)

Complete as many rounds as possible in 20 minutes of the following triplet:

• 10 KB Swings
• 10 Ball Slams
• 10 Jumping Pull Ups

Please feel free to post # of rounds completed to comments.

05/03/07 Workout of the Day (W0D)

Rest Day.

05/02/07 Workout of the Day (WoD)

Snatch Progressions:
Perform 5 reps of each of these exercises in sequence for a total of 5 rounds.

• Snatch Grip Deadlift
• Snatch Pull
• Heaving Balance
• Overhead Squat
• Drop Snatch
• Snatch

Please feel free to post load and thoughts to comments.

05/01/07 Workout of the Day (WoD)

Perform the following 5 rounds of exercises, recording calories or reps completed. Take a 1 minute rest between each round.

4 X

• 1 Minute Row for calories
• 1 Minute Max reps 65lbs Thrusters

1X

• 2 Minute Row for calories
• 2 Minute Max reps 65lbs Thrusters

Please feel free to post number of reps/cals to comments.