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

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

• 15 Wall Ball
• 9 Pull Ups
• 12 Overhead Squats

Please feel free to post load and # of rounds to comments.

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


Rest Day.

Exciting News!

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.

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.

02/07/07 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 and time to comments.

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

"Fight Gone Bad"

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. Today we are doing a five round version. The stations are:

• Wall-ball: 20 pound ball, 8 ft target. (Reps)
• Deadlift high-pull: 75 pounds (Reps)
• Box Jump: 20" box (Reps)
• Push-press: 75 pounds (Reps)
• 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.

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

Time for some Lunge Therapy. Focus on keeping both legs bent, feet about hip width, weight on the heel of the front foot.

3 rounds for time of the following series:

• 16 Backwards Lunges
• 16 V-Ups
• 16 Forward Lunges
• 16 Push Ups
• 16 Step Up Lunges
• 16 Windshield Wipers
• 16 Jumping Lunges
• 16 Pull Ups

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

Rest Day.

Tickets are now available for a fantastic night of boxing at the Hamilton Convention Center Friday February 23rd starting at 7:30.

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

Complete the following for time:

• Row 500m
• 50 Turkish Get Ups
• 50 Box Jumps
• 50 Dead Lifts
• 50 Push Ups
• 50 Pull Ups
• Row 500m

Please feel free to post load and time to comments

02/02/07 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 time to comments.

02/01/07 Work Out of the Day (WoD)

Snatch
5 - 5 - 5 - 5 - 5

Push for new 5rm. Focus on pulling yourself under the bar.
Please feel free to post load to comments.

01/31/07 Workout of the Day (WoD)

Rest Day.


Here's Erik, our new Junior Boxing Coach, feeling some of the CrossFit love

01/30/07 Workout of the Day (WoD)

"Christine"

3 rounds for time of the following triplet:

• Row 500m
• 12 Deadlifts
• 21 Box Jumps

Benchmark time is 15 minutes. Load is:

• Beginnners: 1/2 Bodyweight for Deadlifts, 20 inch box for Box Jumps.
• Intermediate: Bodyweight Deadlifts, 24 inch Box Jumps.

Please feel free to post load and time to comments.

01/29/07 Workout of the Day (WoD)

More work on your overhead pressing technique.

3 rounds of the following triplet:

• 5 Strict Presses
• 10 Push Presses
• 15 Push Jerks

Use a load that is your 5RM for your strict press and do not put the bar down between exercises.

Please feel free to post load and time to comments.

01/28/07 Workout of the Day (WoD)

Bottom to Bottom Tabata Squats.

8 rounds of 20 seconds of squating, 10 seconds of rest. The rest position is the bottom position of the squat. Total time to complete all sets should be 4 minutes.

Check out this video from CrossFit HQ for some inspiration.

01/27/06 Workout of the Day (WoD)

Rest Day.

01/26/07 Workout of the Day (WoD)

21 - 18 - 15 - 12 - 9 reps of the following couplet:

• Clean
• Push Ups

Please feel free to post load and time to comments.

01/25/07 Workout of the Day (WoD)

Front Squat

5 - 5 - 5 - 5 - 5

Push for a new 5RM.

Please feel free to post load to comments.

01/24/07 Workout of the Day (WoD)

As many rounds as you can complete in 20 minutes of the following triplet:

• 18 Dumbbell Swings
• 12 Dips
• 6 Broad Jumps

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

01/23/07 Workout of the Day (WoD)

Rest Day.

01/22/07 Workout of the Day (WoD)

For time:

• Row 500m
• 25 Dead lifts
• 5 Pull Ups

• Row 500m
• 20 Dead lifts
• 10 Pull Ups

• Row 500m
• 15 Dead lifts
• 15 Pull Ups

• Row 500m
• 10 Dead lifts
• 20 Pull Ups

• Row 500m
• 5 Dead lifts
• 25 Pull Ups

Please feel free to post load and time to comments.

01/21/07 Workout of the Day (WoD)

Dead lift

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

Push for a new personal best 1RM.

Please feel free to post load to comments.