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28/08/2018 – Steel City CrossFit WOD
Tuesday August 28, 2018 Lift EMOM 8 1 Power Snatch, 1 Squat Snatch 105/75 Add 5 lbs each round WOD 4 Rounds for Time: 12 Deadlifts 205/145 12 Burpees 12 KB Swings 32/24 12 Wall Balls 20/14
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01/09/2018 – Steel City CrossFit WOD
Saturday September 01, 2018 WOD “The Seven” 7 Rounds for Time: 7 Handstand Push Ups 7 Thrusters 135/95 7 Knees 2 Elbows 7 Deadlifts 245/165 7 Burpees 7 KB Swings 32/24 7 Pull Ups
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11/09/2018 – Steel City CrossFit WOD
Tuesday September 11, 2018 Lift 5 Rounds of: 1 Power Snatch, 1 Squat Snatch, 1 OHS WOD 343 7 Rounds for time @ 115/75: 10 STOH 10 Jumping squats 10 Cleans 10 Deadlifts 9 Bar over Burpees In memory of...
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13/09/2018 – Steel City CrossFit WOD
Thursday September 13, 2018 Lift E2MOM 12 3 Deadlifts WOD 3 RFT: 10 Chest to Bar Pull-ups 10 Front Squats (185/135) 400 m Run
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26/09/2018 – Steel City CrossFit WOD
Wednesday September 26, 2018 Lift E2MOM 12 Deadlift WOD AMRAP 20 50 wallballs 20/14 50 Double Unders 40 Box Jumps 40 Toes to bar 30 Chest to bar pull-ups 30 barbell facing burpees 20 cleans 145/100 20...
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28/09/2018 – Steel City CrossFit WOD
Friday September 28, 2018 Lift 3 RM Squat WOD “Alternating Reps II” 1000 m Row (200m each) 20 Deadlifts 225/155 (Alt. Reps) 20 T2B (in 5’s) 20 Cleans 155/115 (Alt. Reps) 20 Pull Ups (in 5’s) 20...
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03/10/2018 – Steel City CrossFit WOD
Wednesday October 03, 2018 Lift E2MOM 12 3 Deadlifts WOD 21-15-9 (18-12-6) DB Snatches 50/35 Calorie Row …Directly into… 21-15-9 Box Jump Over 24/20 Pull-Ups
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09/10/2018 – Steel City CrossFit WOD
Tuesday October 09, 2018 Lift Work up to a heavy snatch WOD AMRAP 5: 600m Run Buy-In 12 Deadlifts (185/135) 12 Bar Facing Burpees Rest 2:00 AMRAP 5: 400m Run Buy-In 9 Deadlifts (225/155) 9 Bar Facing...
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12/10/2018 – Steel City CrossFit WOD
Friday October 12, 2018 Lift 6 x 6 Close Grip Bench Super setted with 6 x 6 DB Flies WOD In Teams of 2: AMRAP 15 5 STOH 115/75 10 Deadlifts 115/75 15 Box Jumps 24”/20” 1 partner working at a time,...
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18/10/2018 – Steel City CrossFit WOD
Thursday October 18, 2018 Lift Deadlift Work up to a heavy single WOD 3 Rounds: 15 hang cleans 95/65 15 front squats 95/65 15 push press 95/65 Every time you drop the bar. Perform 7 bar facing burpees.
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20/10/2018 – Steel City CrossFit WOD
Saturday October 20, 2018 WOD “Lumberjack 20” For Time: 20 Deadlifts 275/185 400 meter Run 20 Kettlebell Swings 32/24 400 meter Run 20 Overhead Squats 115/75 400 meter Run 20 Burpees 400 meter Run 20...
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13/11/2018 – Steel City CrossFit WOD
Tuesday November 13, 2018 Lift EMOM 8 5 Squats @ 80% 1 RM WOD For Time: 30–20–10 (26–17–6) Cal. Row Deadlift (185/125)
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17/11/2018 – Steel City CrossFit WOD
Saturday November 17, 2018 WOD “Devil of Ramadi V2” In Teams of 2: 4 Rounds for time: 8 Man Makers 50/35/Plank Hold 20 Deadlifts 275/205/Wall Sit 24 1 Arm DB Thrusters 50/35/Scissor Kicks Cash Out: 500...
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21/11/2018 – Steel City CrossFit WOD
Wednesday November 21, 2018 Lift EMOM 8 ME L-Sit Holds WOD 3 Rounds for time: 12 Deadlifts at BW 21 Box Jumps 20?/16”
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23/11/2018 – Steel City CrossFit WOD
Friday November 23, 2018 Lift EMOM 8 3 Deadlifts @ 90@ 1 RM WOD For time: 50 Double Unders 5 Squat Snatches 145/115 50 Double Unders 4 Squat Snatches 165/125 50 Double Unders 3 Squat Snatches 185/135...
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07/12/2018 – Steel City CrossFit WOD
Friday December 07, 2018 Lift Deadlift 5@65%, 4@70%, 3@78%, 2@80%, 1@85% WOD Partner Games WOD 2 TBA
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24/12/2018 – Steel City CrossFit WOD
Monday December 24, 2018 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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02/01/2019 – Steel City CrossFit WOD
Wednesday January 2, 2019 Lift 1 RM Snatch WOD For Time: 21 – 15 – 9 Deadlifts, 275/185 Box Jumps 30/24?
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05/01/2019 – Steel City CrossFit WOD
Saturday January 1, 2019 WOD EMOM 8 1 Snatch, 1 Hang Snatch, 1 Drop Snatch No dropping bar Open 13.2 10 min. AMRAP 5 STOH 115/75 10 Deadlifts 115/75 15 Box Jumps 24”/20”
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10/01/2019 – Steel City CrossFit WOD
Thursday January 10, 2019 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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