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14/01/2019 – Steel City CrossFit WOD
Monday January 14, 2019 Lift 1 RM Deadlift WOD Open 16.1 (sort of) AMRAP 20 20’ OH Walking Lunge 45/25 8 Burpees 20’ OH Walking Lunge 8 C2B Pull Ups
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15/01/2019 – Steel City CrossFit WOD
Tuesday January 12, 2019 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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18/01/2019 – Steel City CrossFit WOD
Friday January 18, 2019 Lift EMOM 10 High Hang Snatch x 2 WOD 21-15-9 Partner Deadlifts 315/225 Syncro Burpees Both pairs must be at the top and the bottom of the burpee at the same time for the jump...
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22/01/2019 – Steel City CrossFit WOD
Tuesday January 22, 2019 Lift Bench Press 5 x 5 WOD For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80)...
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28/01/2019 – Steel City CrossFit WOD
Monday January 28, 2019 Lift Clean Deadlift 5,5,4,4,3,3,2,2 WOD 15.1 AMRAP 9 15 toes-to-bars 10 deadlifts 115 / 75 5 snatches 115 / 75
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30/01/2019 – Steel City CrossFit WOD
Wednesday January 30, 2019 Lift Front Squat 5,5,4,4,3,3,2,2 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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01/02/2019 – Steel City CrossFit WOD
Friday February 01, 2019 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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04/02/2019 – Steel City CrossFit WOD
Monday February 4, 2019 Lift Front Squat 5 sets of 5 WOD AMRAP 16 30 DB Hang Clean and Jerk 50/35 25/18 Cal. Bike or Row 20 Lateral Barbell Burpees 15 Deadlifts 245/165
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07/02/2019 – Steel City CrossFit WOD
Thursday February 07, 2019 Lift Deadlift 5 sets of 5 10 min. Double Under Practice WOD For Time: 1-10 Goblet Squat 32/24 30 Double Unders
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09/02/2019 – Steel City CrossFit WOD
Saturday February 09, 2019 Lift Lift – Athletes Choice WOD 3 Rounds for Time: 10 HSPU 15 T2B 10 Bar Over Burpees 15 Deadlifts 225/155 10 Box Jumps 24/20
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12/02/2019 – Steel City CrossFit WOD
Tuesday February 12, 2019 Lift Death by Strict Pull Ups WOD “Go Fish” For Time: 1000 m Row Then 3 Rounds: 21 Deadlifts 135/95 15 Bar Facing Burpees 9 Push Jerks 135/95
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19/02/2019 – Steel City CrossFit WOD
Tuesday February 19, 2019 Lift Strict Press 5 x ME Last one is a jerk WOD AMRAP 15 9 Deadlifts 155/105 12 Push Ups 15 Box Jumps 24/20
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26/02/2019 – Steel City CrossFit WOD
Tuesday February 26, 2019 Lift EMOM 7 5 C2B Pull Ups WOD “Dianne” 21-15-9 Deadlift 225 Handstand Push Ups
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2/03/2019 – Steel City CrossFit WOD
Saturday March 02, 2019 WOD Lift – Athletes Choice Open 18.4 For Time: 21 Deadlifts 225/155 21 HSPU 15 Deadlifts 225/155 15 HSPU 9 Deadlifts 225/155 9 HSPU 21 Deadlifts 315/205 30 sec. Handstand Hold...
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11/03/2019 – Steel City CrossFit WOD
Monday March 11, 2019 Lift Deadlift 5-5-4-4-3-2-1 WOD “Cement Mixer” Every 3:00 for 7 Rounds: 400m Run 12 Toes-to-Bar
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23/03/2019 – Steel City CrossFit WOD
Saturday March 23, 2019 WOD “DT” 5 Rounds For Time: 12 Deadlifts 155/105 9 Hang Power Cleans 6 Push Presses
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27/03/2019 – Steel City CrossFit WOD
Wednesday March 27, 2019 Lift 1 RM Deadlift WOD For Time: 50/35 Calorie Row 40 Kettlebell Swings (70/53) 30 Push Jerks (135/95) 40 Kettlebell Swings (70/53) 50/35 Calorie Row
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28/03/2019 – Steel City CrossFit WOD
Thursday March 28, 2019 Lift 1 ME Pull Ups WOD 3 RFT 15 Deadlifts 225/155 30 second deadlift hold 15 C2B 30 Air Squats
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01/04/2019 – Steel City CrossFit WOD
Monday April 01, 2019 Lift Squat 5 x 5 @ 80% of 1RM Deadlift 1 x 5 @ 80% of 1RM WOD “Annie” For Time: 50-40-30-20-10 Double Unders Sit Ups
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05/04/2019 – Steel City CrossFit WOD
Friday April 05, 2019 Lift Squat 1 x 5 RM WOD “BeD Time” E5MOM x 5 15 Bar Facing Burpees 12 Deadlifts 135/95 9 Hang Power Cleans 6 Push Jerks
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