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02/06/2018 – Steel City CrossFit WOD
Saturday June 02, 2018 WOD “Moszer” 9 Rounds for Time 300 m Run 6 Air Squats 6 Pull Ups 6 Box Jumps 20/24 6 Burpees 6 Sit Ups 6 Lunges 6 KB Swings
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31/05/2018 – Steel City CrossFit WOD
Thursday May, 31, 2018 Lift Super Set Bench Press 4 x 10 Pull Up 4 x 10 WOD 7 min AMRAP Dumbbell ground to overhead x 7 reps each arm alternating 80/50 14 sit-ups
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01/06/2018 – Steel City CrossFit WOD
Friday June 1, 2018 Lift Squat 4 x 10 WOD “Angie” For Time: 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats
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02/06/2018 – Steel City CrossFit WOD
Saturday June 02, 2016 WOD “Moszer” 9 Rounds for Time 300 m Run 6 Air Squats 6 Pull Ups 6 Box Jumps 20/24 6 Burpees 6 Sit Ups 6 Lunges 6 KB Swings
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08/06/2018 – Steel City CrossFit WOD
Friday June 08, 2018 Lift OHS 5 x 3 no racks WOD “Kelly” 5 Rounds for Time: 400 m Run 30 Push Ups 40 Sit Ups 50 Squats
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15/06/2018 – Steel City CrossFit WOD
Friday June 15, 2018 Lift DB Press 3 x 15 Pronated BB Rows 4 x 10 WOD “Barbara” 5 Rounds For Time: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats
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19/06/2018 – Steel City CrossFit WOD
Tuesday June 19, 2018 Lift Super Set 3 x BB Curl 21’s 3 x ME Dips WOD 21-15-9 Situps KB Swings 32/20 Pushups Wall Balls 20/14
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02/07/2018 – Steel City CrossFit WOD
Monday July 02, 2018 WOD “Oh Canada” 151 Push Ups 151 Sit Ups 151 Pull Ups 151 Squats 151 Double Unders 151 Box Jumps 151 Toes to Bar
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25/07/2018 – Steel City CrossFit WOD
Wednesday July 25, 2018 Lift ME HSPU WOD For Time: 10 – 1 Burpees Sit Ups Thrusters 95/65
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28/07/2018 – Steel City CrossFit WOD
Saturday July 28, 2018 WOD “FrankenAnnie” 100-80-60-40-20 Double Unders Sit Ups One partner working at a time. 400 m Run after each round.
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06/08/2018 – Steel City CrossFit WOD
Monday August 06, 2018 Lift Civic Holiday 1 Gauntlet Run 50-40-30-20 Sit Ups Push Ups Squats 1 Gauntlet Run after each round. (Gauntlet is down path, around parking lot via street)
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20/08/2018 – Steel City CrossFit WOD
Monday August 20, 2018 Lift EMOM 8 3 or 5 HSPU Cindy AMRAP 20 5 Pull Ups 10 Sit Ups 15 Squats
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27/08/2018 – Steel City CrossFit WOD
Monday August 27, 2018 Lift Work on a weakness WOD “Annie” 50-40-30-20-10 Double Unders Sit Ups Rest Then 10-1 Thrusters 95/65 30 Double Unders
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25/09/2018 – Steel City CrossFit WOD
Tuesday September 25, 2018 Lift EMOM to Failure 1 Snatch adding weight every min. WOD For time: Row 1000 Meters followed immediately by Three rounds of: 20 Kettlebell Swings 24/16 10 Sit Ups 5 Wall...
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19/10/2018 – Steel City CrossFit WOD
Friday October 19, 2018 Lift 8 x 3 Strict Press @80% ME Dips after each set WOD “Team Kelly” In teams of 2: 5 Rounds for Time: 400 m Run 30 Push Ups 40 Sit Ups 50 Squats Partners run together Split the...
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23/10/2018 – Steel City CrossFit WOD
Tuesday October 23, 2018 Lift EMOM 8 1 Snatch Add weight each round WOD Row 200m x 3 1:1 rest ratio Then For Time: 40-30-20-10 Sit Ups Push Ups
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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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23/01/2019 – Steel City CrossFit WOD
Wednesday January 23, 2019 Lift Snatch Grip Deadlift 8 x 3 up to %110 of 1RM WOD 10 Rounds For Time: 100 m Row 10-1 Push Ups 10-1 Sit Ups
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18/02/2019 – Steel City CrossFit WOD
Monday February 18, 2019 Family Day WOD EMOM Annie Every minute on the minute 1 round Annie for 10 min. In Teams of 2: 100 Lunges 75 Sit Ups 50 KB Swings 75 Partner Russian Twists 100 Goblet Squats One...
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06/03/2019 – Steel City CrossFit WOD
Wednesday March 06, 2019 Lift EMOM 8 3 DB Squat C&J 50/35 WOD For Time: 15 Power Snatch 135/95 150 Double Under 50 Sit Up 150 Double Under 15 Power Snatch 135/95 20 min Time Cap:
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