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08/04/2019 – Steel City CrossFit WOD
Monday April 08, 2019 Lift Squat 5 x 5 @ 82% of 1RM Deadlift 1 x 5 @ 82% of 1RM WOD AMRAP 9: 15 Power Snatches 95/65 30 KB Swings 32/24 60 Double Unders
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15/04/2019 – Steel City CrossFit WOD
Monday April 15, 2019 Lift Squat 5 x 5 @ 84% of 1RM Deadlift 1 x 5 @ 84% of 1RM WOD For Time: 10-1 Cleans 135/95 Squat Jumps over bar
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22/04/2019 – Steel City CrossFit WOD
Monday April 22, 2019 Lift Squat 5 x 5 @ 86% of 1RM Deadlift 1 x 5 @ 86% of 1RM WOD For Time: 40/30 Cal. Row 40 Goblet Squats (24/16) 30/20 Cal. Row 30 Goblet Squats 20/15 Cal. Row 20 Goblet Squats
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14/05/2019 – Steel City CrossFit WOD
Tuesday May 14, 2019 Lift Squat 5 x5 @ @82% 4 x 1L DB Reverse Lunge WOD For Time: 100 Double Unders 50 Deadlifts (185/115) 30 Toes 2 Bar * 15 min Time Cap *
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16/05/2019 – Steel City CrossFit WOD
Thursday May 16, 2019 Lift Deadlift 5 x 5 @ 85% WOD AMRAP 15 10 HSPU/ Box HSPU 300m Run 20 Pull Ups 200m Run 30 Wall Balls Rest 2 min AMRAP 3 10 Ab Mat Sit ups 20 Russian Twists
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18/05/2019 – Steel City CrossFit WOD
Saturday May 18, 2019 WOD “Nutts” For Time: 10 HSPU 15 Deadlifts 250/175 25 Box Jumps 30/24 50 Pull Ups 100 Wall Balls 20/14 200 Double Unders 400 m Run with 45/25 Plate
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20/05/2019 – Steel City CrossFit WOD
Monday May 20, 2019 WOD May 2-4 “Adam Brown” 2 Rounds for Time 24 Deadlifts 295/205 24 Box Jumps 20/20 24 Wall Balls 20/14 24 Bench Press 195/125 24 Box Jumps 24/20 24 Wall Balls 20/14 24 Cleans 145/100
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22/05/2019 – Steel City CrossFit WOD
Wednesday May 22, 2019 Lift Squat 5 x5 @ @84% 3 x 8 Squat Cleans WOD “Bell” 3 Rounds for Time: 21 Deadlifts, 185# 15 Pull-ups 9 Front Squats, 185# In honor of Air Force Senior Airman Bryan R. Bell, 23,...
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23/05/2019 – Steel City CrossFit WOD
Thursday May 23, 2019 Lift Deadlift 5 x 5 @ 85% WOD For Time: 20-10 Russian KB Swings 10-1 Strict Pull Ups 800m Run/1000m Row 20 min. Time Cap
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27/05/2019 – Steel City CrossFit WOD
Monday May 27, 2019 Lift Press 5 x 5 @ 86% of 1RM Bench 1 x 5 @86% of 1RM WOD For Time: 10-8-6-4-2 Deadlift (275/185) Bench Press (185/115) Squat Clean (135/95)
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04/06/2019 – Steel City CrossFit WOD
Tuesday June 04, 2019 Lift Chin Ups – Supinated grip 3 x Max Effort WOD For Time: Run 400 m 10,8,6,4,2 Toes 2 Bar Deadlift 225/155 Run 400 m after each round
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27/06/2019 – Steel City CrossFit WOD
Thursday June 27, 2019 Lift Super Set Deadlift 3 x 12 DB Reverse Lunge WOD EMOM16 First 8 15 Burpees Last 8 20 Wall Balls 20/14
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08/07/2019 – Steel City CrossFit WOD
Monday July 08, 2019 Lift ME 500 m Row WOD 5 Rounds for Time: 5 Deadlifts 275/185 10 Bar Facing Burpees 5 Pull Ups
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10/07/2019 – Steel City CrossFit WOD
Wednesday July 10, 2019 Lift 3 x ME Toes 2 Bar WOD In Teams of 2: 50 Deadlifts 225/155 Partner Holds Plank 50 Goblet Squats 32/24 Partner Holds Squat 50 Pull Ups Partner Hangs 50 Syncro Sit ups 800 m Run
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16/07/2019 – Steel City CrossFit WOD
Tuesday July 16, 2019 Lift 800 m Run for Time WOD 6 min. AMRAP 8 Deadlift 225/155 8 Toes to Bar Rest 3 min 6 min. AMRAP 8 STOH 8 Box Jump 30/24
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30/07/2019 – Steel City CrossFit WOD
Tuesday July 30, 2019 Lift Work on a weakness WOD AMRAP 15 9 Deadlifts 155/100 12 Push Ups 15 Box Jumps 24/20
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03/08/2019 – Steel City CrossFit WOD
Saturday August 3, 2019 WOD “Piercy” 5 Rounds for Time: 7 Deadlifts 185/125 3 Hang Cleans 1 Jerk 1 C2B Pull Up 3 Toes 2 Bar 7 Pull Ups In honour of John Piercy, Hamilton Fire Fighter (retired)1962-2018...
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12/08/2019 – Steel City CrossFit WOD
Monday August 12, 2019 Lift Work on a weakness WOD 4 rounds for time: 20 deadlifts 225/155 30 wall balls 20/14 40 second handstand
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24/08/2019 – Steel City CrossFit WOD
Saturday August 24, 2019 WOD “Saman” 8 Rounds for Time: 13 Deadlifts 185/125 17 Wall Balls 20/14 400 m Run
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27/08/2019 – Steel City CrossFit WOD
Tuesday August 27, 2019 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 48 Double Unders 12 KB Swings 32/24 12 Wall Balls 20/14
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