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27/11/2015 – Steel City CrossFit WOD
Thursday November 27 2015 Lift 5 sets of 1 push press + 1 power jerk + 1 split jerk 2000 m Row WOD For Time: 10-1 Push Ups Sit Ups Pull Ups Then 100 Double Unders
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28/11/2015 – Steel City CrossFit WOD
Saturday November 28 2015 WOD Teams of 2, working in 1 min. intervals, 30sec. each for 24 min.: 4 Rounds of: Burpees Sit Ups KB Swings Russian Twists Pull Ups Push Ups
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24/12/2015 – Steel City CrossFit WOD
Thursday December 24 2015 Lift 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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02/01/2016 – Steel City CrossFit WOD
Saturday January 02 2015 WOD In Teams of 2 complete: 100 Partner Wall Balls 100 Sit Ups 50 Push Ups 50 KB Swings 25 DB Snatches (each side) 25 Goblet Squats Each rep is alternating Every minute 1...
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23/01/2016 – Steel City CrossFit WOD
Saturday January 23 2016 WOD In Teams of 2, 2 minutes per station, partners switching after 1 minute: Row for cals. C&J 135/95 Burpees Snatch 115/75 Toes to Bar Goblet Squats Sit Ups OH lunges 45/25
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20/02/2016 – Steel City CrossFit WOD
Saturday February 20 2015 WOD Tabata WTF In teams of 2, with one partner doing a tabata set at a time complete the total number of reps of: 120 squats 100 sit ups 80 OH Lunge 45/25 60 burpees 40 Push...
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22/03/2016 – Steel City CrossFit WOD
Tuesday March 22 2016 Lift 3 x ME Strict Pull Ups WOD AMRAP 12 21-15-9 Thrusters 115/75 Box Jumps 24/16 Power Snatch 115/75 Sit Ups
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25/03/2016 – Steel City CrossFit WOD
Friday March 25 2016 WOD Good Friday AMRAP 6 Partner 1 Rows Partner 2 does 5 Pull-ups, 10 Goblet Squats, 15 KB Swings Switch at the end of triplet AMRAP 6 Partner 1 does Wall Balls Partner 2 does 5...
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09/04/2016 – Steel City CrossFit WOD
Saturday April 09 2016 WOD In Teams of 2 Complete: 60 Wall Balls Partner holds wall squat 60 burpees Partner holds bar (135/95) 60 Sit ups Partner holds plank 60 Push ups Partner holds side plank 60...
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07/05/2016 – Steel City CrossFit WOD
Saturday May 07 2016 WOD In teams of 2, with one partner doing a tabata set at a time complete the total number of reps of: 120 squats 100 sit ups 80 OH Lunge 45/25 60 burpees 40 Push Ups
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02/05/2016 – Steel City CrossFit WOD
Thursday May 02 2016 Lift Clean and Jerk 3 x 95% Row 1000 m for time 7 min AMRAP Dumbbell ground to overhead x 7 reps each arm alternating 80/50 14 sit-ups
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03/05/2016 – Steel City CrossFit WOD
Friday May 03 2016 Lift Stiff Leg Deadlifts 3 x 12 WOD “Angie” For Time: 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats
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10/05/2016 – Steel City CrossFit WOD
Friday June 10 2016 Lift Chin Ups – Supinated grip 3 x Max Effort WOD “Kelly” 5 Rounds for Time: 400 m Run 30 Push Ups 40 Sit Ups 50 Squats
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11/05/2016 – Steel City CrossFit WOD
Saturday June 11 2016 5 Rounds for Time: In Teams of 2: #1 Runs 400m #2 Does: 4 Pullups 8 Pushus 16 Situps 32 Squats
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17/05/2016 – Steel City CrossFit WOD
Friday June 17 2016 Lift 1 ½ Pull Ups 3 x Max Effort WOD “Barbara” For Time: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats
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21/05/2016 – Steel City CrossFit WOD
Tuesday June 21 2016 Lift Super Set 3 x ME Bodyweight Bench 3 x ME Pull Ups WOD 21-15-9 Situps KB Swings 32/20 Pushups Wall Balls 20/14
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21/07/2016 – Steel City CrossFit WOD
Thursday July 21 2016 Lift 50 Wall Balls 30/20 Strict Press 5 reps @ 75%, 3 @ 85%, 1+@95% WOD For Time: 10 – 1 Burpees Sit Ups Squat Clean 135/95
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06/08/2016 – Steel City CrossFit WOD
Saturday August 06, 2016 WOD EMOM up to required reps for each movement 1 partner working 1 min at a time: 50 Cleans 115/80 100 Sit ups 50 Shoulder to OH 115/80 200 Double unders 50 Deadlifts 115/80...
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20/08/2016 – Steel City CrossFit WOD
Saturday August 20, 2016 WOD Partner Deadlift Use your partner to deadlift up to a heavy single. 5 partner deadlifts @75% of the heavy single then with one partner working at a time: 15 pullups 20 bar...
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22/08/2016 – Steel City CrossFit WOD
Monday August 22, 2016 Lift Squat 6 x 6@70%+10lbs WOD Cindy AMRAP 20 5 Pull Ups 10 Sit Ups 15 Squats
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