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30/11/2017 – Steel City CrossFit WOD
Thursday November 30, 2017 Lift 5 Min. to find max reps of Double Unders WOD “The Seven” Seven Rounds for Time: 7 HSPU 7 Thrusters 135/95 7 Knees to Elbows 7 Deadlifts 245/165 7 Burpees 7 KB Swings...
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20/12/2017 – Steel City CrossFit WOD
Wednesday December 20, 2017 Lift Weighted Lunges – Bar, Kettle Bells or Dumbells WOD “Bouncy House” AMRAP 4: 3 Rounds: 12 Deadlifts (95/65#) 9 Hang Power Cleans (95/65#) 6 Jerks (95/65#) Time...
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23/12/2017 – Steel City CrossFit WOD
Saturday December 23, 2017 WOD 12 Days of Steel City 1 Squat Snatch 155/105 2 Box Jumps 24/16 3 Push Press 155/105 4 Toes To Bar 5 Hang P. Cleans 155/105 6 HR Pushups 7 Deadlifts 155/105 8 Sit-ups 9KBS...
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03/01/2018 – Steel City CrossFit WOD
Wednesday January 03, 2018 Lift Snatch Grip Deadlift 5,5,4,4,3,3,2,2 WOD For Time: 21 – 15 – 9 Deadlifts, 275/185 Box Jumps 30/24?
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06/01/2018 – Steel City CrossFit WOD
Saturday January 06, 2018 WOD Open 13.2 10 min. AMRAP 5 STOH 115/75 10 Deadlifts 115/75 15 Box Jumps 24”/20”
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08/01/2018 – Steel City CrossFit WOD
Monday January 08, 2018 Lift EMOM 8 C2B Pull Ups Pick a number of reps you can do for all 8 rounds WOD “Dianne” 21-15-9 Deadlifts 225/155
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11/01/2018 – Steel City CrossFit WOD
Thursday January 11, 2018 Lift EMOM 5 1 Press, 2 Push Press, 3 Jerks WOD 5 RFT 30 Wall Balls 20/14 15 Pull Ups 5 Dead Lifts 315/225
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16/01/2018 – Steel City CrossFit WOD
Tuesday January 16, 2018 Lift EMOM 10 Snatch Pull x 2 Work up to 100% of 1 RM WOD 3 Rounds 21 Deadlifts 185/115 15 Front Squats 185/115 9 Hang Cleans 185/115
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19/01/2018 – Steel City CrossFit WOD
Friday January 19, 2018 Lift EMOM 7 10 HSPU WOD Open 15.1 AMRAP 9 15 T2B 10 Deadlifts 115/75 5 Snatch 115/75
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22/01/2018 – Steel City CrossFit WOD
Monday January 22, 2018 Lift EMOM 10 2 Power snatch Death by T2B Count by 2’s WOD AMRAP 10 7 Deadlifts 225/155 14 Push ups
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27/01/2018 – Steel City CrossFit WOD
Saturday January 27, 2018 WOD 15.1 AMRAP 9 15 toes-to-bars 10 deadlifts 115 / 75 5 snatches 115 / 75
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30/01/2018 – Steel City CrossFit WOD
Tuesday January 30, 2018 Lift Clean Pulls 6 x 3 WOD 5 Rounds for Time: 15 Bar Facing Burpees 12 Deadlifts 155/105 9 Hang Power Cleans 6 Push Jerks 155/105
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02/02/2018 – Steel City CrossFit WOD
Friday February 02, 2018 Lift EMOM 8 6 Power Snatches 115/75 WOD Open 17.4 AMRAP 13 55 Deadlifts 225/155 55 Wall Balls 20/14 55 Cal. Row 55 HSPU
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08/02/2018 – Steel City CrossFit WOD
Thursday February 08, 2018 Lift Deadlift 5 sets of 5 WOD AMRAP 10 30 Double Unders 15 Power Snatches 135/95
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15/03/2018 – Steel City CrossFit WOD
Thursday March 15, 2018 Lift EMOM 10 2 Squat Snatch Increasing Weight WOD AMRAP 10: 3 Deadlifts 225/155 3 Handstand Push-ups 6 Deadlifts 225/155 6 Handstand Push-ups 9 Deadlifts 225/155 9 Handstand...
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17/03/2018 – Steel City CrossFit WOD
Saturday March 17, 2018 WOD Open 16.4 AMRAP 13 55 Deadlifts 225/155 55 Wall Balls 20/14 55 Cal. Row 55 Handstand Pushups
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24/03/2018 – Steel City CrossFit WOD
Saturday March 24, 2018 WOD “DT” 5 Rounds For Time: 12 Deadlifts 155/105 9 Hang Power Cleans 6 Push Presses
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06/04/2018 – Steel City CrossFit WOD
Friday April 06, 2018 Lift Deadlift 2 x 12 @ 70% Then 1 set 12+ reps DB Walking Lunges 3 x 10 Ea *90s Rest* WOD For Time: Row 1000/800 m Then 12-9-6 Box Jumps 24/20 Push Ups
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13/04/2018 – Steel City CrossFit WOD
Friday April 13, 2018 Lift EMOM 16 Odd 6 Deadlifts @ 75% Even ME Strict Pull Ups or 6 Negatives (3 sec. Down) WOD For Time: Run 400 m 21-15-12 Reverse Lunges DB Snatch 50/30 Run 400 M 400 m Run...
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16/04/2018 – Steel City CrossFit WOD
Monday April 16, 2018 Lift Deadlift 5 x 3 @ 92% DB Jump Squats 3 x 6 Super Set Bounding for Distance 1L *60s Rest* WOD For Time: 10-1 Cleans 135/95 Squat Jumps over bar
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