12/30/07 Workout of the Day (WoD)

Push Jerk
5 - 5 - 3 - 3 - 1 - 1 - 1 - 1 - 1 Reps.
Push for a new 1RM.

Post load to comments

12/29/07 Workout of the Day (WoD)

Complete 3 sets of each couplet, with the 50 squats as a nice rest in between:

• 30 Burpees
• 30 Body Rows

then, 50 Squats

• 30 Tuck Jumps
• 30 KB Swings

Post load and time to comments.

12/28/07 Workout of the Day (WoD)

Rest Day.

12/27/07 Workout of the Day (WoD)

Complete the following couplet 3 times for time:

• 30 KB Snatches (per arm)
• 30 Pull Ups

Post load and time to comments.

12/26/07 Workout of the Day (WoD)

"Jackie"

For time:

• 1000M Row
• 50 45lbs Thrusters
• 30 Pull Ups

Post time to comments.

12/25/07 Workout of the Day (WoD)

Merry Christmas Everyone!

And in that spirit we bring you the 12 days of Christmas workout direct from CrossFit Seattle:

• A one hundred yard Sprint
• Two Bear-crawls and a one hundred yard Sprint
• Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
• Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
• Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
• Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
• Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
• Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
• Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
• Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
• Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
• Twelve Rocking pistols, Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Enjoy! Post load and time to comments.

12/24/07 Workout of the Day (WoD)

Rest Day.

12/23/07 Workout of the Day (WoD)

For time: 50 Man-Makers at 1/2 bodyweight.

Go hard and it could make you feel like this:

Post load and time to comments.

12/22/07 Workout of the Day (WoD)

Deadlift
5 - 3 - 3 - 1 - 1 - 1 - 1 - 1 Reps
Rope Climb between sets, then rest.

For max weight, not for time. Push for a new 1RM.
Post load to comments.

12/21/07 Workout of the Day (WoD)

Perform the following serries 3 times for time:

• 20 Thrusters (95lbs Men, 65lbs Women)
• 10 Box Jumps
• 20 Push Ups
• 10 Pull Ups

Post load and time to comments.

12/20/07 Workout of the Day (WoD)

Rest Day.

12/19/07 Workout of the Day (WoD)

Complete the following serries 3 times for time:

• 30 Sit Ups
• 20 Pull Ups
• 10 KB Snatches

Post load and time to comments.

12/18/07 Workout of the Day (WoD)

Strict Press
5 - 3 - 3 - 3 - 1 - 1 - 1 - 1 - 1 Reps.
Push for a new 1 RM.

Post load to comments.

12/17/07 Workout of the Day (WoD)

Complete 5 sets of the following series for time:

• 50 Lunges
• 25 Body Rows
  
• 25 Squat Thrusts

Post time to comments.

12/16/07 Workout of the Day (WoD)

Rest Day.

12/15/07 Workout of the Day (WoD)

Perform the following triplet 3 times for time:

• 25 1 Arm Overhead Walking Lunges (per arm)
• 25 Push Ups
• 25 Box Jumps

Post load and time to comments.

12/14/07 Workout of the Day (WoD)

Clean
5 - 5 - 5 - 5 - 5 - 5 Reps.
Post load to comments.

12/13/07 Workout of the Day (WoD)

Perform the following triplet 4 times for time:

• 10 Turkish Get Ups
• 20 Squats
• 30 Pull Ups

Post time and load to comments.

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

Rest Day.

12/11/07 Workout of the Day (WoD)

Push Jerk
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps.
Push for a new 1RM.
Post load to comments.

12/10/07 Workout of the Day (WoD)

Complete the following series three times for time:

• 400m sprint
  
• 12 overhead squats
• 15 pull-ups

Post load and time to comments.

12/09/07 Workout of the Day (WoD)

Squat
5 - 5 - 5 - 5 - 5 Reps.

Push for a new 5RM.

Post load for each round to comments.

12/08/07 Workout of the Day (WoD)

Rest Day.

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

1000m Row, then:

perform the following 4 times for time:

• 10 Deadlifts
• 30 Ball Slams
• 20 Squat Thrusts

Post load and time to comments.

12/06/07 Workout of the Day (WoD)

Complete the following series without placing the bar on the ground between exercises. Load is strict press 5RM. Repeat 3X with rest between series if necessary.

• 5 Strict Press
• 10 Push Press
• 15 Push Jerk

Post load & time to comments.

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

"Christine"
Perform the following triplet 3 times for time:

• 500m Row
• 12 Deadlifts
• 21 Box Jumps

Post load and time to comments.

12/04/07 Workout of the Day (WoD)

Rest Day.

12/03/07 Workout of the Day (WoD)

Perform the following series 3 times for time:

• 1000m Row
• 50 Back Extensions
• 50 GHD Sit Ups

Post time to comments.

12/02/ 07 Workout of the Day (WoD)

30 - 20 - 10 Rep rounds of the following couplet:

• Push Press
• Jumping Pull Ups

Post load and time to comments.

12/01/07 Workout of the Day (WoD)

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

Push for a new 1 RM.

Post load to comments.

11/30/07 Workout of the Day (WoD)

Rest Day.

11/29/07 Workout of the Day (WoD)

50 - 30 - 20 Rep rounds of the following couplet for time:

• Wall Ball
• Pull Ups

Please feel free to post time to comments.

11/28/07 Workout of the Day (WoD)

Thanks to the Peel Police Tactical Unit for having us out to train with them today!

Here is the Workout we did:

• Tabata Bottom to Bottom Squats

Then,
2 rounds of 1 minute each of the following stations, with 1 minute rest after the seventh minute.

• Wall Ball
• Flutter Kicks
• Body Rows
• Tuck Jumps
• Push Ups
• KB Swings
• Skipping

Post your experience with this to comments.

11/27/07 Workout of the Day (WoD)

Complete the following series 3 times for time:

• 500m Row
• 30 Squats
• 20 Wall Ball
• 30 Box Jumps

Please feel free to post time to comments.

11/26/07 Workout of the Day (WoD)

Rest Day.

11/25/07 Workout of the Day (WoD)

Squat
3 - 3 - 3 - 3 - 3 - 3 Reps.
Push for a new 3 RM.

Post load to comments.

11/24/07 Workout of the Day (WoD)

Fight Gone Bad (3 rounds)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This is a 3 round version. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.

11/23/07 Workout of the Day (WoD)

"Diane"
21-15-9 Rep rounds of:

• 225lbs Deadlift
• Handstand Push Ups

Post time to comments.

11/22/07 Workout of the Day (WoD)

Rest Day.

11/21/07 Workout of the Day (WoD)

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

• Lunge
• Ring Dip
• Body Row

Post time to comments.

11/20/07 Workout of the Day (WoD)

Perform the following triplet 10 times without putting the Dumbbells down.

• 1 DB Clean
• 5 Front Squats
• 5 Overhead Presses

Please post load and time to comments.

11/19/07 Workout of the Day (WoD)

Push Press
3 - 3 - 3 - 3 - 3 - 3 - 3 Reps.

Push for a new 3RM.

Please feel free to post load to comments.

11/18/07 Workout of the Day (WoD)

Rest Day.

11/17/07 Workout of the Day (WoD)

30 - 20 - 10 Rep rounds of the following triplet:

• Thrusters
• Push Ups
• Deadlifts

Please feel free to post load and time to comments.

11/16/07 Workout of the Day (WoD)

Complete the following 3 times for time:

• 500m Row
• 21 KB Swings
• 12 Pull Ups

Please feel free to post load and time to comments.

11/15/07 Workout of the Day (WoD)

"CrossFit Total"

• 1 Squat
• 1 Deadlift
• 1 Overhead Press

Read about it here!
More technical competition info here.

Please feel free to post load to comments.

11/14/07 Workout of the Day (WoD)

Rest Day.

11/13/07 Workout of the Day (WoD)

"Annie"
50 - 40 - 30 - 20 - 10 Rep Rounds of the following couplet:

• Double Unders
• Sit Ups

Please feel free to post time to comments.

11/12/07 Workout of the Day (WoD)

Angie
Compete the following for time:

• 100 Pull Ups
• 100 Push Ups
• 100 Sit Ups
• 100 Squats

Please feel free to post time to comments.

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

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

Push for an new 1RM.

11/10/07 Workout of the Day (WoD)

Rest Day.

11/09/07 Workout of the Day (WoD)

10-9-8-7-6-5-4-3-2-1 Rep rounds of the following triplet:

• 1 Arm Over Head Lunge (Per Arm)
• DB Clean
• DB Shoulder Press (Standing)

Please feel free to post load and time to comments.

11/08/07 Workout of the Day (WoD)

• 1000M Row

Then 21 - 15 - 9 Rep Rounds of the following:

• Box Jumps
• KB Swings
• Pull Ups

Please post load and time to comments.

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

Complete the following series 4 times for time:

• 6 Push Press
• 30 Sit Ups
• 20 Push Ups
• 10 Pull Ups

Feel free to post load and time to comments.

11/06/07 Workout of the Day (WoD)

Rest Day.

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

Complete the following series for time:

• 50 Squats
• 50 Box Jumps
• 50 Push Press
• 800m Sprint
• 50 Pull Ups
• 50 Ball Slams
• 50 Thrusters

Please feel free to post load and time to comments.

11/04/07 Workout of the Day (WoD)

Squat
5 - 5 - 5 - 5 - 5 Rep rounds.
Push for a new 5 RM.
Please feel free to post load and time to comments.

11/03/07 Workout of the Day(WoD)

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

• Thrusters
• Push Ups
• Push Press

Please feel free to post load and time to comments.

11/02/07 Workout of the Day (WoD)

Rest Day.

11/01/07 Workout of the Day (WoD)

30 - 20 - 10 Rep Rounds.

• KB Swings
• Push Press
• Lunges

Please feel free to post load and time to comments.

10/31/07 Workout of the Day (WoD)

800m Sprint
Then complete 15-12-9-6-3 Rep rounds of the following:

• Lunges (Per Leg)
• Push Ups
• Pull Ups

Then finish with another 800m Sprint

Please feel free to post load and time to comments.

10/30/07 Workout of the Day (WoD)

Complete the following for time:

• 1000m Row
• 50 Box Jumps
• 25 Pull Ups
• 25 Strict Presses

Please feel free to post load and time to comments.

10/29/07 Workout of the Day (WoD)

Rest Day.

10/28/07 Workout of the Day (WoD)

100 Pull Ups for time.

Please feel free to post time and if scaled to comments.

10/27/07 Workout of the Day (WoD)

Since its the Cert...

Fight Gone Bad

3 rounds of 1 minute each of the following, with 1 minute rest between:

• Wall Ball (20lbs)
• Sumo Deadlift Hi-Pull (75lbs)
• Box Jump (24 inches)
• Push Press (75 lbs)
• Row (Calories)

Please feel free to post score (total number of reps - calories for rowing - completed in all three rounds) to comments.

10/26/07 Workout of the Day (WoD)

Jerk
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps.
Push for a new 1RM.

Please feel free to post load to comments.

10/25/07 Workout of the Day (WoD)

Rest Day.

10/24/07 Workout of the Day (WoD)

• 20 Explosive Squats
• 20 10 second hold in the bottom Squats
• 20 20 seconds up 20 seconds down Squats
• 20 Squats with your 10RM (take breaths at the top to recover)
• Max Pull Ups

Please feel free to post feelings, number of reps and load to comments.

10/23/07 Workout of the Day (WoD)

"Cindy"

• 5 Pull Ups
• 10 Push Ups
• 15 Squats

Max Rounds in 20 minutes.

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

10/22/07 Workout of the Day (WoD)

Clean
5 - 5 - 5 - 5 - 5 Reps
Push for a new 5RM

Please feel free to post load to comments.

10/21/07 Workout of the Day (WoD)

Rest Day.

10/20/07 Workout of the Day (WoD)

Complete the following serries for time:

• 50 Squats
• 50 Push Ups
• 50 Wall Ball
• 1000M Row
• 50 Turkish Get Ups
• 50 Pull Ups
• 50 KB Swings

Please feel free to post load and time to comments.

10/19/07 Workout of the Day (WoD)

"Jackie"

Complete the following for time:

• 1000m Row
• 45 Thrusters
• 25 Pull Ups

Please feel free to post load and time to comments

10/18/07 Workout of the Day (WoD)

Perform 3 rounds of the following series for time:

• 30 KB Swings
• 50 Body Rows
• 20 Strict Press

Please feel free to post load and time to comments.

10/17/07 Workout of the Day (WoD)

Rest Day.

10/15/07 Workout of the Day (WoD)

Deadlift
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps.
Push for a new 1RM.

Please feel free to post load to comments.

10/14/07 Workout of the Day (WoD)

Complete 10 rounds of the following series for time:

• 5 Pull Ups
• 10 Push Ups
• 15 Body Rows
• 20 Walking Lunges

Please feel free top post time to comments.

10/13/07 Workout of the Day (WoD)

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

• 5 Pull Ups
• 10 Push Ups
• 15 Squats

Post number of rounds completed to comments.

10/12/07 Workout of the Day (WoD)

Rest Day.

10/11/07 Workout of the Day (WoD)

Strict Press
5 - 5 - 5 - 5 - 5 Reps.

Push for a new 5RM.

Please feel free to post load to comments.

10/10/07 Workout of the Day

GO VOTE! ( I don't care who for - just be active in the democracy we are fortunate enough to have) then...

Complete 5 rounds of the following couplet:

• 50 Squats
• 12 Pull Ups

Please feel free to post time to comments.

10/09/07 Workout of the Day (WoD)

"Grace"

30 Cleans (135lbs) for time.

Post load and time to comments.

10/08/07 Workout of the Day (WoD)

Rest Day.

10/06/07 Workout of the Day (WoD)

Tabata (8 rounds of 20 sec work, 10 sec rest) the following:

• Row
• Lunges
• Pull Ups
• Squat Thrusts
• Push Press

Please feel free to post load and lowest number of reps in any round for each exercise to comments.

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

Complete 5 rounds of the following series:

• 40 Squats
• 25 Back Extensions
• 12 Pull Ups
• 30 Wall Ball or KB Swings

Please feel free to post time to comments.

10/04/07 Workout of the Day (WoD)

Front Squat
5 - 5 - 5 - 5 - 5 Reps.

Push for a new 5RM.

Please feel free to post load to comments.

10/03/07 Workout of the Day (WoD)

Rest Day.

10/02/07 W0rkout of the Day (WoD)

21 - 15 - 9 Reps of the following triplet:

• Sumo Deadlift Hi Pull
• Pull Ups
• Push Ups

Please feel free to post load and time to comments.

10/01/07 Workout of the Day (WoD)

Complete the following series for time:

• 1000m Row
• 30 Pull Ups
• 60 Body Rows
• 50 DB Cleans

Please feel free to post load and time to comments.

09/30/07 Workout of the Day (WoD)

Complete the following series. The 5 rep exercises are at your 5RM.

• 5 Front Squat
• 20 Push Ups
• 5 Front Squat
• 30 V-Ups
• 5 Back Squat
• 10 Turkish Get Ups (Per Side)
• 5 Back Squat
• 15 Hanging Knees to Elbows
• 5 Deadlifts

Please feel free to post load to comments.

09/29/07 Workout of the Day (WoD)

Rest Day.

09/28/07 Workout of the Day (WoD)

Christine
3 rounds of the following series:

• 500m Row
• 12 Deadlifts
• 21 Box Jumps

Please feel free to post load and time to comments.

09/27/07 Workout of the Day (WoD)

Clean Progressions. Go through the following till you feel comfortable with the movements (3 times minimum).

• 5 Deadlifts
• 5 Hi-Pulls
• 5 Front Squats
• 5 MB Cleans
• 5 Hang Power Cleans
• 5 Hang Cleans
• 5 Cleans

Please feel free to post load and thoughts to comments.

09/26/07 Workout of the Day (WoD)

Complete the following series for time:

• 800m Sprint
• 50 Thrusters
• 50 Sit Ups
• 800m Sprint
• 50 Box Jumps
• 50 Pull Ups
• 800m Sprint
• 50 Push Press

Please feel free to post load and time to comments.

09/25/07 Workout of the Day (WoD)

Rest Day.

09/24/07 Workout of the Day (WoD)

Complete the following series 2 times. Use a bar loaded with your 5RM for the Strict Press. Do not put the bar down once you start the lifts. IE: do 5 Strict Presses, immediately without putting the bar down do 10 Push Presses, and then still without putting the bar down do 15 Push Jerks. Focus on how the Hips become more engaged as you progress from Strict Presses to Push Jerks.

• 5 Strict Press
• 10 Push Press
• 15 Push Jerk

Please feel free to post load to comments.

09/23/07 Workout of the Day (WoD)

Squat
5 - 5 - 5 - 5 - 5 Reps.
Push for a new 5RM.

Please feel free to post load to comments.

09/22/07 Workout of the Day (WoD)

"Diane"
21 - 15 - 9 Rep rounds of the following couplet, for time (of course):

• 225lbs Deadlift
• Handstand Push Ups

World Record is 1 min 47 seconds. Can you beat that?

Please feel free to post load and time to comments.

09/21/07 Workout of the Day (WoD)

Rest Day.

09/20/07 Workout of the Day (WoD)

Deadlift
5 - 5 - 5 - 5 - 5 Reps
Push for a new 5RM

Please feel free to post load to comments.

09/19/07 Workout of the Day (WoD)

50 - 30 - 20 Reps of the following couplet

• Wall Ball
  
• Hanging Knees to Elbows
  

please feel free to post time to comments.

09/18/07 Workout of the Day (WoD)

Tabata these:

• Rowing
• Push Ups
• B2B Squats
• Pull Ups
• Sit Ups

Post the lowest number of reps you get in a round for each exercise to comments.

09/17/07 Workout if the Day (WoD)

Rest Day.

09/16/07 Workout of the Day (WoD)

21 - 15 - 9 Reps of the following couplet:

• Clean
• Pull Ups

Please feel free to post load and time to comments.

09/15/07 Workout of the Day (WoD)

Perform the following for time:

• 50 Wall Ball
• 50 Push Press
• 50 MB Toss Sit Ups
• 1000m Row
• 50 MB Toss Sit Ups
• 50 Push Press
• 50 Wall Ball

Please feel free to post load and time to comments.

09/14/07 Workout of the Day (WoD)

Complete 3 rounds of the following series:

• 1000m Row
• 12 Deadlifts
• 21 Strict Presses

Please feel free to post load and time to comments.

09/13/07 Workout of the Day (WoD)

Rest Day.

The Tactical Strength Challenge Results are now up and available HERE!

Great showing by everyone!

09/12/07 Workout of the Day (WoD)

Complete the following series for time:

• 800m Sprint
• 50' 1 Arm Overhead Walking Lunges
• 50 V-Ups
• 800m Sprint
• 50 MB Cleans
• 50 Overhead Presses
• 800m Sprint
• 50 Ball Slams

Please feel free to post load and time to comments.

09/11/07 Workout of the Day (WoD)

5 rounds for time/max reps of the following couplet:

• 5 Hang Power Cleans
• 1 minute of Pull Ups

Please feel free to post load, time and # pull ups per round to comments.

09/10/07 Workout of the Day (WoD)

Max rounds in 20 minutes of the following couplet:

• 10 Push Ups
• 10 KB Swings (24kg)
  

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

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

Rest Day.

09/08/07 Workout of the Day (WoD)

Tactical Strength Challenge
Deadlift 1 - 1 - 1
Max Pull Ups
Max Reps of 24KG KB Snatches in 5 minutes

Finish it off with 100 Wall Ball if you're not tired =)

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

Perform 3 rounds - 21 - 15 - 9 reps of the following series:

• Sumo Deadlift High Pull
• Push Up
• Box Jump

Please feel free to post load and time to comments.

09/06/07 Workout of the Day (WoD)

Perform the following for time:

• 800m Sprint
• 30 KB Snatches
• 100' Walking Lunge
• 30 Body Rows
• 800m Sprint
• 75 Ball Slams

Please feel free to post load and time to comments.

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

Rest Day.

Remember the TSC is this Saturday.

Time: Weigh-in at 11:30 AM sharp; lifting begins at noon.

Location: Steel CIty CrossFit, 1 East St North, Dundas, ON www.steelcitycrossfit.com

Contact: Adam Morden info@steelcitycrossfit.com Tel: (905) 627-3308

Registration: $20 at the Door

What is the TSC?
The Tactical Strength Challenge (TSC) is a strength competition consisting of three events:

• A three-attempt powerlifting deadlift
• Pullups for max reps
• Kettlebell snatches for max reps in a 5:00 time period

The winner is determined by combined placement in the three events. For example, if Lifter A finishes third in the deadlift, fifth in pullups, and second in snatches, his score is 10 (3+5+2). The lowest combined score wins. In the event of a deadlift tie, the lighter competitor places higher. In the event of a pullup tie, the heavier competitor places higher. In the event of a snatch tie, the tie stands. In the event of an overall tie (two or more lifters get same combined score), the tie stands.

09/04/07 Workout of the Day (WoD)

Perform the following triplet 3 times for time:

• 500m Row
• 21-15-9 Ring Dips
• 9-7-5 Deadlifts

Please feel free to post load and time to comments

09/03/07 Workout of the Day (WoD)

Push Press
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps.
Build to a new 1RM.

Please feel free to post load to comments.

09/02/07 Workout of the Day (WoD)

Perform the following couplet, 3 rounds, for time:

• 30 KB Snatches (24KG Men, 16 KG Women)
• 15 Pull Ups

Please feel free to post load and time to comments.

09/01/07 Workout of the Day (WoD)

Rest Day.

1 week today we are hosting the Tactical Strength Challenge, here is the vital info:

Tactical Strength ChallengeThe next international Tactical Strength Challenge is coming up soon - September 8th 2007.

Time: Weigh-in at 11:30 AM sharp; lifting begins at noon.

Location: Steel CIty CrossFit, 1 East St North, Dundas, ON www.steelcitycrossfit.com

Contact: Adam Morden info@steelcitycrossfit.com Tel: (905) 627-3308

Registration: $20 at the Door

What is the TSC?
The Tactical Strength Challenge (TSC) is a strength competition consisting of three events:

• A three-attempt powerlifting deadlift
• Pullups for max reps
• Kettlebell snatches for max reps in a 5:00 time period

The winner is determined by combined placement in the three events. For example, if Lifter A finishes third in the deadlift, fifth in pullups, and second in snatches, his score is 10 (3+5+2). The lowest combined score wins. In the event of a deadlift tie, the lighter competitor places higher. In the event of a pullup tie, the heavier competitor places higher. In the event of a snatch tie, the tie stands. In the event of an overall tie (two or more lifters get same combined score), the tie stands.

08/31/07 Workout of the Day (WoD)

Complete the following series for time:

• 5 Muscle Ups
• 1 Rope Climb
• 4 Muscle Ups
• 2 Rope Climbs
• 3 Muscle Ups
• 3 Rope Climbs
• 2 Muscle Ups
• 4 Rope Climbs
• 1 Muscle Ups
• 5 Rope Climbs

Please feel free to post time to comments.

08/30/07 Workout of the Day (WoD)

Front Squat
5 - 5 - 5 - 5 - 5 Reps.
Push for a new 5RM.

Please feel free to post load to comments.

08/29/07 Workout of the Day (WoD)

Complete the following series 5 times for time:

• 10 Lunges (Per Leg)
• 10 Push Press
• 10 Bent Over Row
• 10 Suitcase Deadlifts
• 10 1 Arm Overhead Squats

Please feel free to ost load and time to comments.

08/28/07 Workout of the Day (WoD)

Rest Day.

08/27/07 Workout of the Day (WoD)

Max rounds in 20 minutes of the following triplet:

• 10 Thrusters (95lbs men/65lbs Women)
• 10 Bent over Row (95lbs men/65lbs Women)
• 10 Burpees

Please feel free to post load and time to comments.

08/26/07 Workout of the Day (WoD)

Front Squat
5 - 5 - 5 - 5 - 5 Reps

Push for a new 5RM.

Please feel free to post load to comments.

08/25/07 Workout of the Day (WoD)

3 rounds for time of the following series:

• 400m Sprint
• 25 Divebomber Push Ups
• 15 Body Rows
• 15 MB Cleans

Please feel free to post time to comments.

08/24/07 Workout of the Day (WoD)

Rest Day.

Well I'm back from England - sorry about the delay in posting workouts for the past 2 weeks. Everything is up and running as usual - but be sure to check our new schedule Starting September 1st. Also remeber the Tactical Strength Challenge coming up on the 8th of September.

08/23/07 Workout of the Day (WoD)

Complete the following for time:

• 1000m Row

21 – 15 – 9 Rep rounds

• Push Press
• Hi-Pull

Please feel free to post load and time to comments.

08/22/07 Workout of the Day (WoD)

Complete the following for time:

• 50 Walking lunge steps
• 25 Pull-ups
• 50 Box jumps, 20 inch box
• 50 Push Ups
• 25 Knees to elbows (seated or hanging)
• 50 Squats
• 50 Sit-ups
• 15 Hang squat cleans, (dumbbells, MB, etc)
• 20 Supermans
• 20 Wall ball shots, 20 pound ball
• 1 Rope climb ascent

Please feel free to post load and time to comments.

08/21/07 Workout of the Day (WoD)

"Helen"

3 rounds for time of the following:

• 400 meter run
• 1.5 pood (24KG/55lbs) Kettlebell swing x 21
• Pull-ups 12 reps

Please feel free to post time to comments.

08/20/07 Workout of the Day (WoD)

Rest Day.

08/19/07 Workout of the Day (WoD)

Deadlift 5 – 5 – 5 – 5 – 5 Reps.

Push for a new 5RM.

Please feel free to post load to comments.

08/18/07 Workout of the Day (WoD)

"Chelsea"

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

Each min on the min for 30 min.

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

08/17/07 Workout of the Day (WoD)

50 – 30 – 20 Rep Rounds of the following triplet:

• Dive Bomber Push Ups
• Tuck Jumps
• Hi-Pulls

Please feel free to post load and time to comments.

08/16/07 Workout of the Day (WoD)

Rest Day.

08/15/07 Workout of the Day (WoD)

"Fran"

• Thruster 95 lbs (65lbs Women)
• Pull-ups

21-15-9 reps for time.

Pleas feel free to post load and time to comments.

08/14/07 Workout of the Day (WoD)

21 – 18 – 15 – 12 – 9 Rep rounds of the following couplet:

• KB Cleans
• Push Ups

Please feel free to post load and time to comments.

08/13/07 Workout of the Day (WoD)

Complete the following series 5 times for time:

• 15 Overhead Squats
• 25 Sit Ups
• 30 Ball Slams

Please feel free to post load and time to comments.

08/12/07 Workout of the Day

Rest Day.

08/11/07 Workout of the Day (WoD)

Complete the following series for time:

• 400m Run
• 50 Thrusters
• 50 Push Ups
• 50 Box Jumps
• 50 Pull Ups
• 50 Lunges
• 50 Ball Slams
• 50 Push Press
• 800m Run

Please feel free to post load and time to comments.

08/10/07 Workout of the Day (WoD)

21 – 15 – 9 rep rounds for time:

• Deadlift
• Overhead Press

Please feel free to post load and time to comments.

08/09/07 Workout of the Day (WoD)

Max rounds of the following couplet in 20 minutes.

• 15 Squats
• 9 Push Press

Then 10 tire flips.

Please feel free to post load and time to comments.

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

Rest Day.

08/07/07 Workout of the Day (W0D)

Complete the following series for time - 3 rounds of 50 - 30 - 20 Reps

• Box Jumps
• Pull Ups
• Burpees

Please feel free to post time to comments.

08/06/07 Workout of the Day (WoD)

"Jackie"

Complete the following for time:

• 1000 meter row
• Thruster 45 lbs (50 reps)
• Pull-ups (30 reps)

Please feel free to post load and time to comments.

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

Complete 5 rounds of the following circuit for time:

• 10 Box Jumps
• 10 Push Ups
• 10 Pull Ups
• 10 Ball Slams
• 10 KB Snatches
• 10 Body Rows

Please feel free to post time to comments.

08/04/07 Workout of the Day (WoD)

Rest Day.

08/03/07 Workout of the Day (WoD)

Complete the following series 3 times for time:

• 15 Overhead Squats
• 25 Box Jumps
• 50 Sit Ups
• 25 Push Ups
• 15 1 Arm Overhead Lunges (Per Arm)

Please feel free to post load and time to comments.

08/02/07 Workout of the Day (WoD)

Clean And Jerk
5 - 5 - 5 - 5 - 5 Reps
Push For a new 5RM

Please feel free to post load to comments.

08/01/07 Workout of the Day (WoD)

21 - 15 - 9 Reps of each of the following pairs:

• Push Ups
• Squats

• Pull Ups
• Burpees

• Divebomber Push Ups
• Boot Strappers

Then finish off with a 500m row.

Please feel free to post time to comments.

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

Rest Day.

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

Bottom to Bottom Tabata Squats, then:

Max reps in 2 min (each) of the following:

• Push Jerk (75lbs Women 115 lbs Men)
• Wall Ball
• Pull Ups
• KB Snatches (24KG Men, 16KG Women)

Scale if needed to complete at least 10 reps. Please feel free to post load and time to comments.

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

Start with a 1000m Row then:

21 - 15 -9

• Deadlifts (1.5 Bodyweight)
• Push Ups
• Pull Ups

Then finish with a 500m Row.

Please feel free to post load and time to comments.

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

Complete the following series for time:

• 800m Sprint
• 50 Squats
• 50 Push Ups
• 50 Sit Ups
• 400m Sprint
• 50 Box Jumps (24 inch box)
• 50 Push Press (1/2 Bodyweight)
• 50 KB Swings (24kg men, 16kg Women)
• 800m Sprint
• 15 Pull Ups

Please feel free to post load and time to comments.

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

Rest Day.

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

complete the following series 3 time for time:

• 21 Wall Ball (20lbs Ball 10 ft target)
• 15 Thrusters (65lbs Women, 95lbs Men)
• 9 Pull Ups
• 500m Row

Please feel free to post load and time to comments.

07/25/07 Workout o the Day (WoD)

Push Jerk

3 - 3 - 3 - 3 - 3 - 3 Reps Push for a new 3RM.

Please feel free to post load to comments.

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

Perform the following for time:

• 1000m Row
• 30 KB Snatches per arm (24kg men, 16 kg women)

Please feel free to post time to comments.

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

Rest Day.

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

Deadlift

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

Push for a new 1RM

Please feel free to post load to comments.

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

"Cindy"

Perform as many rounds of the following as possible in 20 minutes:

• 5 Pull Ups
• 10 Push Ups
• 15 Squats

Please feel free to post number of rounds completed to comments

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

Perform the following circuit 3 times for time:

• 25 MB Cleans
• 6 1 Arm Hang KB Snatch (per arm)
• 9 Strict Press (1/2 Bodyweight)

Then do max tire flips.

Please feel free to post load and time to comments.

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

Rest Day.

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

Perform the following circuit 3 times for time:

• 50 Front Squats
• 25 Push Ups
• 50 Mule Kicks
• 25 KB Swings

Please feel free to post load and time to comments.

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

"Grace"
Clean and Jerk 135 lbs
30 reps for time

Please feel free to post time to comments.

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

Complete the following triplet 3 times for time:

• 500m Row
• 12 Deadlifts (Benchmark 225)
• 21 Box Jumps (Benchmark 24 inch box)

Please feel free to post load and time to comments

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

Rest Day.

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

10 Flying 40m Sprints.

Then perform the following:

• L-Sit for max time
• Max Pull Ups
• 25 Hand Stand Push Ups

Please feel free to post results to comments.

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

Snatch Progressions: 5 times through, 5 reps each adding weight each round. All done with a Snatch grip.

• Deadlift
• Hi Pull
• Heaving Balance
• Drop Snatch
• Hang Snatch

Snatch (For a 3 RM)

3 - 3 - 3 - 3 - 3 Reps

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

Complete the following series for time:

• 300m Row
• 150 Squats
• 300m Row
• 25 Tuck Jumps
• 25 Ball Slams
• 25 Burpees
• 25 Box Jumps
• 25 Plyometric Pushups
• 25 MB Cleans
• 300m Row

Please feel free to post load and time to comments.

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

Rest Day.

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

Clean
5 - 5 - 5 - 5 - 5 Reps

Push for a new 5RM.
Please feel free to post load to comments.

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

Perform the following triplet three times for time:

• 12 Deadlifts
• 18 Hanging Knees to Elbows
• 24 Ball Slam Burpees

Please feel free to post load and time to comments.

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

Complete the following for time:

• 1000m Row
• 45 Thrusters
• 25 Pull Ups
• 500m Row
• 45 Box Jumps
• 25 Ball Slams

Please feel free to post load and time to comments.

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

Rest Day.

Congratulations Joe Brellisford on becoming the newest member of the Hamilton Fire Department. It's been a long time coming, and well deserved!

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

Painstorm XXVII

Enlarge image

"Over Your Head and Far Away"

Use weighted implement/s of your choice to get a total of 10,000lb from the
ground to overhead and carry your implement a total of 800m for
time. Partition and rest as needed. No rules on how you get the weight overhead.

An example:

Using a 135lb bar you would need to perform 75 power cleans and push press to
get 10,000lb overhead. So you could break it up as follows...

15 reps
carry bar 200m
15 reps
carry bar 200m
15 reps
carry bar 200m
15 reps
carry bar 200m
15 reps

Courtesy of Kempie, CrossFit North East England.

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

"Annie"

50-40-30-20 and 10 rep rounds of:

• Double-unders
• Sit-ups

Please feel free to post time to comments.

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

Tabata these:

• Box Jumps
• KB Snatches
• Rowing
• Burpees
• 1 other exercise of your choice

Please feel free top post your score (lowest number of reps in any 20 second period) for each exercise to comments.

07/03/07 Workout of the Day (WoD)

Rest Day.

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

21 - 15 - 9 Rep rounds the following triplet:

• 500m Row
• Thrusters
• Box Jumps

Please feel free to post load and time to comments.

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

Happy Canada Day Everyone!

Complete the following couplet 3 times for time:

• 21 Strict Press
• Rope Climb (5 trips)

Please feel free to post load and time to comments.

06/30/07 Workout of the Day (WoD)
Complete the following for time:

• 50 Push Press (95lbs)
• 50 Deadlift (185lbs)
• 50 Ball Slam
• 1000m Row
• 50 KB Snatch (24kg)
• 50 Pull Ups

Please feel free to post load and time to comments.

o6/29/07 Workout of the Day (WoD)

Rest Day.

06/28/07 Workout of the Day (WoD)

"Murph"

On Thursday June 28th 2007 at 715 pm we will be completing this workout as a group. It will be fun, as long as you define 'Fun' as extremely challenging, make you want to puke hard. Come on out, it'll be fun...

Here is a description of the workout from www.CrossFit.com:

For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

06/27/07 Workout of the Day (WoD)

Complete the following triplet 3 times for time:

• 500m Row
• 12 KB Snatches (per arm)
• 20 Lunges

Please feel free to post load and time to comments.

06/26/07 Workout of the Day (WoD)

Perform the following couplet 3 times, 21-15-9 rep rounds, for time:

• Deadlift Hi-Pulls (Bodyweight)
• Push Press (2/3rds Bodyweight)

Scale if needed, but try to keep it as heavy as possible.

Please feel free to post load and time to comments.

06/25/07 Workout of the Day (WoD)

Rest Day.

06/24/07 Workout of the Day (WoD)

Complete the following for time:

• 500m Row
• 25 Wall Ball
• 25 Ball Slams
• 500m Row
• 25 Box Jumps
• 25 Push Ups
• 500m Row
• 25 Pull Ups
• 25 Thrusters

Please feel free to post time to comments.

06/23/07 Workout of the Day (WoD)

Complete the following triplet 3 times for time:

• 21 KB Snatches (Per Arm)
  
• 15 Deadlifts (1.5 X bodyweight)
  
• 9 Pull Ups

Scale as needed. Please feel free to post load and time to comments.

06/22/07 Workout of the Day (WoD)

Todays WoD is courtesy our CrossFit friends in London. Thanks to Dave Henry and his crew. It looked like they had so much fun with it yesterday that I figure we may as well do it today =)

For Time:

• 30push-ups
• 100 squats
• 20 push-ups
• 800m run
• 10 push-ups
• 100 Squats
• max push-ups

Please feel free to post time to comments.

06/21/07 Workout of the Day (WoD)

Rest Day.

Congratulations to Travis Derouin, our latest addition to the Trophy case. He pull off an awesome lift - a double bodyweight Deadlift with ease. Great Job Travis!

Reminder to everyone as well. This Saturday's 1030 BoxFit class is canceled, but there is great boxing featuring several of our fighters at the Polish Hall in Niagara Falls Saturday evening.

06/20/07 Workout of the Day (WoD)

50 - 30 - 20 Rep rounds for time of the following triplet:

• 400m Sprint
• Wall Ball
• Push Ups

Please feel free to post time to comments.

06/19/07 Workout of the Day (WoD)

Deadlift

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

Push for a new 1RM.

06/18/07 Workout of the Day (WoD)

21 - 15 - 9 rep rounds for time:

• KB Swings
• Pull Ups

Then:
5 - 5 - 5 - 5 - 5 Reps for a new 5RM.

• Push Press

Please feel free to post load and time for each to comments.

06/17/07 Workout of the Day (WoD)

Rest Day.

06/16/07 Workout of the Day (WoD)

Complete the following series for time:

• 800m Sprint
• 20 KB Snatches (each arm)
• 30 Burpees
• 40 Push Ups
• 50 Wall Ball
• 800m Sprint

Please feel free tp post load and time to comments.

06/15/07 Workout of the Day (WoD)

Complete 21 - 15 - 9 Reps of the following triplet:

• 500m Row
• Deadlifts
• Pull Ups

Please feel free to post load and time to comments.

06/14/07 Workout of the Day (WoD)

Push Press

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

Push for a new 1 RM.
Please feel free to post load to comments.

06/13/07 Workout of the Day (WoD)

Rest Day.

06/12/07 Workout of the Day (WoD)

"Fran"

One of the classic 'girls' of CrossFit, perform this benchmark workout for time.

21 - 15 - 9 reps of:

• 95 lbs Thruster
• Pull Ups.

Please feel free to post time to comments.

06/11/06 Workout of the Day (WoD)

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

• Overhead Squats
• Pull Ups
  
• Box Jumps

Please feel free to post load and time to comments.

06/10/07 Workout of the Day (WoD)

Complete the following triplet 3 times for time:

• 400m Run
• 21 KB Swings (24 kg men, 16 kg women)
• 25 Push Ups

Please feel free to post load and time to comments

06/09/07 Workout of the Day (WoD)

Rest Day.

Important Announcement:

Monday and Wednesday FightFit Classes have moved to 615 pm from 8pm.

Also we sponsored the Steel City Strength Challenge in Ancster May 25th, here are the results.

Big Congratulations to all the participants, and especially our very own Lisa Kvedaras who had a terrific showing at her first ever strength competition. Lisa put on a clinic for the deadlift and hold, outlasting everyone else in the competition by a huge margin. Congratulations Lisa!

STEEL CITY STRENGTH CHALLENGE RESULTS
Men’s Lightweight Class (under 220)
Vehicle Pull Name Time (seconds)
Joseph O’Hagan 15.83
Randall Truscott 19.19
David MacMillan 21.67
Josh MacMillan 22.12
Glen MacCharles 22.27
Jason Manjin 22.76
Dave Abbott 25.01
Andrew Cameron 51.00
Dave Gill 53’ 6”
Monte Greene 51’ 5”
Kettlebell One Arm Press
Name Total Presses
Glen MacCharles 42
Joseph O’Hagan 38
Jason Manjin 34
Josh MacMillan 28
David MacMillan 27
Dave Abbott 27
Andrew Cameron 25
Dave Gill 21
Randall Truscott 21
Monte Greene 7
Farmer’s Hold Name Time (seconds)
David MacMillan 213.36
Monte Greene 148.90
Randall Truscott 139.02
Josh MacMillan 136.64
Dave Abbott 120.14
Jason Manjin 119.93
Joseph O’Hagan 116.20
Glen MacCharles 114.95
Dave Gill 108.51
Andrew Cameron 107.10
Sled Pull Name Time (seconds)
Randall Truscott 21.63
Josh MacMillan 26.07
Joseph O’Hagan 30.75
Glen MacCharles 36.59
Dave Abbott 37.49
David MacMillan 44.47
Andrew Cameron 45.63
Jason Manjin 47.49
Monte Greene 143.85
Dave Gill 35’ 6”
Farmer’s Walk (TIE BREAKER) Name Time (seconds)
Joseph O’Hagan 11.56 (11.66)
Randall Truscott 12.77 (13.7)

Men’s Heavyweight Class (220+)
Vehicle Pull Name Time (seconds)
Rick H 18.84 Paul Devitt 19.97
Luke Skaarup 23.29
Paul Koskinen 38’ 2”
Kettlebell One Arm Press
Name Total Presses
Rick H 22
Luke Skaarup 19
Paul Devitt 17
Paul Koskinen 10
Farmer’s Hold Name Time
Paul Devitt 118.38
Rick H 116.92
Luke Skaarup 112.49
Paul Koskinen 27.00
Sled Pull Name Time
Luke Skaarup 30.04
Rick H 31.11
Paul Devitt 38.70
Paul Koskinen 35’ 7”
Farmer’s Walk (TIE BREAKER for 2nd place)
Name Time
Luke Skaarup 16.50
Paul Devitt 17.59

Women’s Class (open)
Vehicle Pull Name Time (seconds)
Lisa Kvedaras 16.91
Susan Abbott 20.12
Anita Marcinko 21.29
Kettlebell One Arm Press
Name Total Presses
Susan Abbott 57
Anita Marcinko 41
Lisa Kvedaras 36
Farmer’s Hold Name Time (seconds)
Lisa Kvedaras 218.97
Susan Abbott 127.72
Anita Marcinko 118.86
Sled Pull Name Time (seconds)
Susan Abbott 25.96
Anita Marcinko 130.48
Lisa Kvedaras 54’

Overall Standings Men’s Lightweight Class (under 220)
Name Place Total Points
Joseph O’Hagan 1 31
Randall Truscott 2 31
Josh MacMillan 3 30
David MacMillan 4 29
Glen MacCharles 5 26
Dave Abbott 6 22
Jason Manjin 7 21
Monte Greene 8 15
Andrew Cameron 9 13
Dave Gill 10 9

Men’s Heavyweight Class (220+)
Name Place Total Points
Rick H 1 13
Luke Skaarup 2 11
Paul Devitt 3 11
Paul Koskinen 4 4

Women’s Class (open)
Name Place Total Points
Susan Abbott 1 10
Lisa Kvedaras 2 8
Anita Marcinko 3 6

06/08/07 Workout of the Day (WoD)

5 rounds of 5 reps, resting as needed, push for a new 5RM of the following couplet:

• Deadlift
• Strict Press

Please feel free to post load to comments.

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

Complete the following series for time:

• 10 Burpees
• 1 min Row
• 20 Pull Ups
• 1 min Row
• 30 Box Jumps
• 1 min Row
• 40 Push Press
• 1 min Row
• 50 Jumping Lunges
• 1 min Row
• 60 Wall Ball

Please feel free to post load and time to comments.

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

30 - 25 - 20 - 15 Rep rounds, for time, of the following triplet:

• KB Swings (24kg KB)
• Push Ups
• Ball Slams (20lbs Ball)

Please feel free top post load and time to comments. (Scale weights if needed - form takes precedence over speed)

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

Rest Day!

06/04/07 Workout of the Day (WoD)

50 - 30 - 20 Rep rounds of the following triplet:

• Thrusters
• Ball Slams
• Sumo Deadlift Hi-Pulls

Please feel free to post load to comments.

06/03/07 Workout of the Day (WoD)

Perform the following triplet 3 times for time:

• 500M Row
• 21 Ball Slams
• 12 Push Jerks

Please feel free to post load and time to comments.

06/02/07 Workout of the Day (WoD)

Squat

5 - 5 - 5 - 5 - 5 Reps.

Push for a new 5RM.

Please feel free to post load to comments.

06/01/07 Workout of the Day (WoD)

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

• Deadlift (Bodyweight or 1.5 BW)
• Box Jump Burpees
• Pull Ups

Please feel free to post load and time to comments.

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.

04/30/07 Workout of the Day (WoD)

Perform the following triplet 3 times for time:

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

Please feel free to post load and time to comments.

04/29/07 Workout of the Day (WoD)

Rest Day.

04/28/07 Workout of the Day (WoD)

Complete as many rounds of the following triplet as you can in 20 minutes.

• 10 Push Jerks
• 10 Ball Slams
• 10 Squats

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

04/27/07 Workout of the Day (WoD)

Complete the following series as many times as you can in 20 minutes:

• 15 Strict Presses
• 15 Squats
• 15 Ball Slams

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

04/26/07 Workout of the Day (WoD)

3 Rounds for time of the following:

• Row 500M
• 9 Deadlifts (225)
  
• 7 Pull Ups

Please feel free to post time to comments.

04/25/07 Workout of the Day (WoD)

Rest Day.

04/24/07 Workout of the Day (WoD)

21 - 15 - 9

• Push Press
• 100M Sprint
  
• KB Swings

Set up the bar at one end of a 100m track and the KB at the other, perform a set of Push Presses then sprint to the other end and perform a set of KB Swings. Repeat till all 3 sets are completed and you are back at the starting end of the track.

Please feel free to post load and time to comments.

04/23/07 Workout of the Day (WoD)

Fight Gone Bad (direct from CrossFit.com)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This is a 3 round version. The stations are:

1. Wall-ball 20 pound ball, 8 ft target. (Reps)
2. Deadlift high-pull 75 pounds (Reps)
3. Box Jump 20" box (Reps)
4. Push-press 75 pounds (Reps)
5. Row calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

04/22/07 Workout of the Day (WoD)

"Fran"

21 - 15 - 9 reps of the following couplet:

• 95lbs Thruster
• Pull Ups

Please feel free to post load and time to comments.

04/21/07 Workout of the Day (WoD)

Rest Day.

04/20/07 Workout of the Day (WoD)

45 seconds at each station, 5 times through the circuit:

• KB Swings
• Ball Slams
• V-Sits
• Sled Drags
• Alternating DB Overhead Presses

Please feel free to post number of reps completed (totaled per round) each round to comments.

04/19/07 Workout of the Day (WoD)

4 rounds for time of the following:

• 400m Sprint
• 12 Thrusters
• 12 Pull Up Burpees

Please feel free to post time to comments.

04/18/07 Workout of the Day (WoD)

Front Squat
3 - 3 - 3 - 3 - 3 - 3 - 3

Push for a new 3 RM.

Please feel free to post load to comments.

04/17/07 Workout of the Day (WoD)

Rest Day.

04/16/07 Workout of the Day (WoD)

3 rounds for time of the following triplet:

• 500M row
• 12 Burpee Pull Ups
• 15 Squats

Please feel free top post time to comments.

04/15/07 Workout of the Day (WoD)

Overhead Squat

5 - 5 - 5 - 5 - 5

Push for a new 5 RM.

Please feel free to post load to comments.

04/14/07 Workout of the Day (WoD)

As many ROLLS (2 Dice) as you can in 20 minutes:

• 2 Pull Ups (20)
• 3 Push Press (15)
• 4 Wall Ball (25)
• 5 Thrusters (15)
• 6 Push Up (20)
• 7 KB Swings (15)
• 8 Sit Ups (30)
• 9 Squats (25)
• 10 1 Arm Overhead Lunges
• 11 Burpees (15)
• 12 Clean and Jerk (15)

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

04/13/07 Workout of the Day (WoD)

Rest Day.

04/12/07 Workout of the Day (WoD)

Complete the following for time:

• 30 Deadlifts
• 20 Push Ups
• 20 Deadlifts
• 30 Push Ups
• 10 Deadlifts
• 50 Push Ups

Please feel free to post load and time to comments.

04/11/07 Workout of the Day (WoD)

Push Jerk

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

Push for a new 1RM

Please feel free to post load and time to comments.

04/10/07 Workout of the Day (WoD)

4 Rounds for time of the following triplet:

• Row 500m
• 25 Ball Slams
• 12 Pull Ups

Please feel free to post time to comments.

04/09/07 Workout of the Day (WoD)

Rest Day.

Were you impressed by the shape of the cast of 300? Want to get there yourself? They trained with CrossFit - So can you. Come check out any of our CrossFit classes, or private training.
Also, this Sunday check out the 300 challenge our friends at CrossFit Toronto are running.

04/09/07 Workout of the Day (WoD)

Rest Day.

Were you impressed by the shape the cast of 300 were in? They trained with CrossFit if you want to get a taste of their training come into any of our CrossFit classes. Also, this Sunday check out the 300 Challenge our friends at CrossFit Toronto are running.

04/08/07 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 and time to comments.

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

Complete the following for time:

• 50 KB Swings
• 50 Push Ups
• 50 Pull Ups
• 50 Burpees
• 50 Squats
• 50 Ball Slams
• 50 Push Press
• 50 Squat Thrust

Please feel free to post load and time to comments.

04/06/07 Workout of the Day (WoD)

"Karen"
Complete the following exercise for time:

• Wall-Ball 150 shots

Please feel free to post time to comments.

Note: 20lbs ball - 10ft target scale as required

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

Rest Day.

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

Bench Press

5 - 5 - 5 - 5 - 5 Reps.

Push for a new 5RM.

Please feel free to post load to comments.

04/03/07 Workout of the Day (WoD)

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

• 15 Thrusters
• 5 Pull Ups
• 15 Box Jumps

Please feel free to post load and time to comments.

04/02/07 Workout of the Day (WoD)

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Please feel free to post total to comments.

04/01/07 Workout of the Day (WoD)

Rest Day.

03/31/07 Workout of the Day (WoD)

Every Minute on the minute complete 20 reps at a given station and then rest until the next minute and start at the next station complete all 7 stations in 7 minutes, take a 1 minute rest and start again. Repeat for 3-5 rounds.

The Stations are:

• Rowing (calories)
• Push Press (1/3rd Bodyweight)
  
• Squats
• Pull Ups
• Wall Ball
• Hanging knees to Elbows
• Back Extension

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

03/30/07 Workout of the Day (WoD)

Strict Press
5 - 5 - 5 - 5 - 5 Reps

Push for a new 5RM.

Please feel free to post load to comments.

03/29/07 Workout of the Day (WoD)

Complete the following for time:

• 21 Push Presses
• Sprint 100m
• 21 Sumo Deadlift High Pulls
• Sprint 100m
• 21 Push Presses
• Lunge 100m
• 21 Sumo Deadlift High Pulls
• Duck Walk 100m
• 21 Push Presses
• Sprint 100m
• 21 Sumo Deadlift High Pulls
• Sprint 100m

Please feel free to post load and time to comments.

03/28/07 Workout of the Day (WoD)

Rest Day.

For those of you who have seen or heard of how great shape the actors(Gerard Butler, Dominic West, David Wenham, Vincent Regan, Micheal Fassbender, etc.) of Frank Miller's new movie "300", check out this video clip to see how they got there. In short - CrossFit training. Why not come out and try it out for yourself?

03/27/07 Workout of the Day (WoD)

3 rounds for time of the following:

• Row 500m
• 12 Deadlifts
• 21 Push Presses

Please feel free to post load and time to comments.

03/26/07 Workout of the Day (WoD)

Front Squat
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 Reps

Push for a new 1RM.

Please feel free to post load to comments.

After you are done, work on Handstands.

03/25/07 Workout of the Day (WoD)

5 Rounds for time of the following:

• 16 Turkish Get Ups
• 24 Knees to Elbows
• 500m Row
• 24 Skin the Cats

Please feel free to post time to comments.

For those of you who have seen or heard of how great shape the actors(Gerard Butler, Dominic West, David Wenham, Vincent Regan, Micheal Fassbender, etc.) of Frank Miller's new movie "300", check out this video clip to see how they got there. In short - CrossFit training. Why not come out and try it out for yourself?

03/24/07 Workout of the Day

Rest Day.

Check out Steel City CrossFit's new Video Blog. Check it frequently as we are always adding new content.

03/23/07 Workout of the Day (WoD)

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

• 15 KB Swings (1/3rd Bodyweight)
• 5 Pull Ups
• 10 Thrusters (1/2 Bodyweight)

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

03/22/07 Workout of the Day (WoD)

3 Rounds for time of the following triplet:

• Row 500m
• 12 Deadlifts (225lbs)
  
• 21 Push Presses (100lbs)
  

Scale load as needed, please feel free to post time to comments.

03/21/07 Workout of the Day (WoD)

Snatch.

3 - 3 - 3 - 3 - 3 - 3 - 3 reps.

Push for a new 3RM.

Please feel free to post load to comments.

03/20/07 Workout of the Day (WoD)

Rest Day.

Check out our new Events Page with details on our upcoming Murph Challenge, and the next Tactical Strength Challenge.

03/19/07 Workout of the Day (WoD)

3 Rounds, 21-15-9 reps of the following for time:

• Overhead Squats
• Pull Ups
• Dips

Please feel free to post load and time to comments.

03/18/07 Workout of the Day (WoD)

Push Jerk

3 - 3 - 3 - 3 - 3 - 3 - 3 Reps

Push for a new 3RM.

Please feel free to post load to comments

03/17/07 Workout of the Day (WoD)

5 rounds for time of the following:

• 500M Row
• 12 Pull ups
• 24 Thrusters
• 12 Dips

Please feel free to post time to comments.

03/16/07 Workout of the Day (WoD)

Rest Day.

Next Tactical Strength Challenge is set for September 8th 2007! Also the Murph Challenge is June 28th 2007. Hope to see you all out!

03/15/07 Workout of the Day (WoD)

Deadlift

5 - 5 - 5 - 5 - 5 Reps

Push for a new 5RM.

Please feel free to post load to comments.

03/14/07 Workout of the Day (WoD)

3 rounds for time of the following:

• 50 foot 45lbs barbell Overhead Walking Lunge
• 12 Pull Ups
• 6 Turkish Get Ups
• Row 500M

Please feel free to post time to comments.

03/13/07 Workout of the Day (WoD)

Complete 21 - 15 - 9 reps of the following for time:

• Broad Jump Burpees
• 1 Arm Overhead Walking Lunges
• Box Jumps
• Skin the Cats

Please feel free to post time to comments.

03/12/07 Workout of the Day (WoD)

Rest Day.

03/11/07 Workout of the Day (WoD)

For time:

• 50 Thrusters
• 50 Pull Ups
• 50 Push Ups
• 50 Squats
• 50 Sit Ups
• 50 Push Presses
• 50 Box Jumps

Please feel free to post time to comments.

03/10/07 Workout of the Day (WoD)

"Extended Rowing Helen"
5 rounds for time of the following triplet:

• 500m Row
• 21 KB Swings
• 12 Pull Ups

Please feel free to post time to comments.

03/09/07 Workout of the Day (WoD)

5 rounds for time of the following:

• 5 Cleans
• 10 Push Presses
• 15 Front Squats

Please feel free to post load and time to comments.

03/08/07 Workout of the Day (WoD)

Rest Day.

Congratulations Lee Crompton on your first Muscle Up!
Lee got this muscle up AFTER competing in the Tactical Strength Challenge we held last weekend. Outstanding job Lee.

Lee Muscle Up

Click on the picture to view the whole album.

03/07/07 Workout of the Day

Snatch

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.

03/06/07 Workout of the Day (WoD)

5 rounds of the following for time:

• 500M Row
• 15 Pull Ups
• 25 Push Ups
• 35 Squats

Please feel free to post time to comments.

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

Bench Press

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

Push for a new 1 RM

Also complete:

Glute-Ham Sit Ups
10 - 10 - 10 - 10 - 10

Please feel free to post load to comments.

03/04/07 Workout of the Day (WoD)

Rest Day.

Tactical Strength Challenge Results:

Mens Category:
Name: Place:
Steve Sheffar 1
Andrew Cameron 2
Vince Delmonte 3
Lee Crompton 4
Travis Derouin 5

Mens Elite Category:
Name: Place:
Murray Middlemost 1
Vince Eagan 2

It was a great event, with Steve, Andrew, Lee, and Murray all making Trophy Case Deadlifts (2 times bodyweight), and Lee also getting his first Muscle Up! Altogether we raised over $500 dollars in support of Pte. Mark Anthony Graham's daughter Shae-Lynn Graham. Congratulations and thanks to all the contestants!

Check out some pictures of the event here:

Tactical Strength Challenge

03/03/07 Workout of the Day (WoD)

The Tactical Strength Challenge is ON!

The event consists of:

• 3 Attempt Max weight Deadlift
• Maximum Dead Hang Pull Ups with no break
• Maximum 1 arm KB Snatches in 5 minutes

No sissy straps, no sumo lifts, no kipping on the pull ups.

If you can't make it out, post your results to comments.

03/02/07 Workout of the Day (WoD)

For Time:
50 - 30 -20 rep rounds of:

• Double Unders
• Push Ups
• Sit Ups

Please feel free to post time to comments.

03/01/07 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.

02/28/07 Workout of the Day (WoD)

Rest Day.

Congratulations go out to Lee Crompton your bodyweight Clean and Jerk is the newest addition to our Trophy Case.

02/27/07 Workout of the Day (WoD)

Front squat:

3 - 3 - 3 - 2 - 2 - 1 - 1 - 1 - 1 reps

Push for new 1RM.

Please feel free to post load to comments.

02/26/07 Workout of the Day (WoD)

From CrossFit HQ:

"Josh"
For time:

• 95 pound Overhead squat, 21 reps
• 42 Pull-ups
• 95 pound Overhead squat, 15 reps
• 30 Pull-ups
• 95 pound Overhead squat, 9 reps
• 18 Pull-ups

Please feel free to post time to comments.

Enlarge image
SSG Joshua Hagar, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh.

02/25/07 Workout of the Day (WoD)

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Please feel free to post total to comments.

02/24/07 Workout of the Day (WoD)

Rest Day.

02/23/07 Workout of the Day (WoD)

Snatch Progressions:

5 rounds of 5 reps of each of the following:

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

Then 6 sets of 3 reps:

• Snatch

Please feel free to post load and results to comments.

02/22/07 Workout of the Day (WoD)

"Barbara"

Five rounds, each for time of:

• 20 Pull-ups
• 30 Push-ups
• 40 Sit-ups
• 50 Squats

Rest precisely three minutes between each round.

Please feel free to post time for each of five rounds to comments.

02/21/07 Workout of the Day (WoD)

Squat

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

Push for a new 1RM

Please feel free to post load to comments.

02/20/07 Workout of the Day (WoD)

Rest Day.

02/19/07 Workout of the Day (WoD)

Every minute on the minute for 30 minutes perform the following:

• 16 Single Arm KB Swings
• 12 Push Ups

Please feel free to post results to comments.

02/18/07 Workout of the Day (WoD)

Squat

5 - 5 - 5 - 5 - 5

Build to a new 5RM

Please feel free to post load to comments.

02/17/07 Workout of the Day (WoD)

For time, 21 - 18 - 15 reps of the following:

• Box Jumps
• Push Ups
• Squat Thrusts
• Push Jerk

Please feel free to post load and time to comments.

02/16/07 Workout of the Day (WoD)

Rest Day.

Reminder!
Steel City CrossFit is proud to host the Tactical Strength Challenge on March 3rd 2007. The Tactical Strength Challenge is an outstanding test of your strength, power, and endurance. If you think you have what it takes, that you you're seriously fit, we hope to see you here! Weigh-ins are at 11:30 Lifting starts at 12 noon. No late registrations will be accepted. Come out and get involved!

Also, Monday is your Last chance for tickets to the Regency Boxing card on February 23rd at the Hamilton Convention Center. Come watch your coaches compete - maybe cheer when they get hit if you're looking for a little payback ;) It will be an exciting night of competition with at least 10 bouts (7 featuring Regency Boxers) beginning at 7:30pm.

02/15/07 Workout of the Day (WoD)

Complete the following for time:

• Row 500m
• 21 Clean and Jerk
• Row 500m
• 15 Clean and Jerk
• Row 500m
• 9 Clean and Jerk

Please feel free to post load and time to comments.

02/14/07 Workout of the Day (WoD)

Deadlift

3 - 3 - 3 - 3 - 3 - 3 - 3

Build to a new 3RM.

Please feel free to post load to comments.

02/13/07 Workout of the Day (WoD)

Due to popular demand here is some pracitece for the events in the TSC.

"Rita"

• Row 500m
• 21 KB Snatches
• Row 1000m
• 21 Bodyweight Deadlifts
• Row 500m
• 21 Pull Ups

Please feel free to post load and time to comments.

Also more congrats to Esther - she is featured on the CrossFit.com Affiliate page - Way to go!

02/12/07 Workout of the Day

Rest Day.

Check out our first client Muscle Up.


Congrats Esther, you rock!

Also, more (slightly less) exciting news!
The main website has been updated with some new pages and content. We have a new EVENTS section which highlights upcoming events like the Tactical Strength Challenge and Regency's "Civic Disobedience" Boxing Show. We also have a TROPHY CASE section where we showcase some challenges and those who have completed them (ps Esther that means you!).

02/11/07 Workout of the Day (WoD)

Welcome to the Filthy Fifty.
Complete the following for time. Be sure to finish all 50 reps of each exercise, in order, before moving on to the next exercise.

• 50 Box jump, 24 inch box
• 50 Jumping pull-ups
• 50 Kettlebell swings, 55lbs
• Walking Lunge, 50 steps
• 50 Knees to elbows
• 50 Push press, 45 pounds
• 50 Back extensions
• 50 Wall ball shots, 20 pound ball
• 50 Burpees
• 50 Double unders

Please feel free to post time to comments.

02/10/07 Workout of the Day (WoD)

Back Squat

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

Push for a new 1RM.

Please feel free to post load and time to comments.