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29/12/2015 – Steel City CrossFit WOD
Tuesday December 29 2015 WOD Challenge 11 – Dealers Choice “3 Wise Men” “Jeremy” AMRAP 4 5 Hang Squat Snatch 135/95 10 Bar Over Burpees “Ben” 10 Power Cleans 135/95 20 Pull Ups “Beau” 15 Box Jump Overs...
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31/12/2015 – Steel City CrossFit WOD
Thursday December 31 2015 WOD Steel City LiftOff 0-30 min 1RM Snatch and C&J Then immediately: AMRAP 12 3 Snatch 135/105 6 C&J 135/105 9 Pull Ups 54 Double Unders Scaled 95/65/Single Unders
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14/01/2016 – Steel City CrossFit WOD
Thursday January 14 2016 Lift Deadlift 5, 4, 3, 2, 2, 2, 2 WOD 5 RFT 30 Wall Ball Shots 20/14 15 Pull Ups 5 Dead Lifts 315/225
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02/02/2016 – Steel City CrossFit WOD
Tuesday February 02 2016 Lift Front Squat 5,5,4,4,3,2 WOD EMOM Min 1: 10 Pull Ups Min 2: 10 HSPU Min. 3: 10 Box Jumps Min. 4: 10 T2B Repeat and add 2 reps If any minute is failed, remove it and...
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17/02/2016 – Steel City CrossFit WOD
Wednesday February 17 2016 Lift Clean Grip Deadlift 6 x 3 Up to 120% 1 RM Clean WOD 5 Rounds for Time: 5 Wall Climbs 5 Pull ups 20 Wall Balls
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24/02/2016 – Steel City CrossFit WOD
Wednesday February 24 2016 Lift Back Squat 5,5,4,4,3,2,1 WOD For Time: 15 Jerks 115/75 30 C2B Pull Ups 12 Jerks 20 C2B Pull Ups 9 Jerks 10 C2B Pull Ups
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14/03/2016 – Steel City CrossFit WOD
Monday March 14 2016 Lift Deadlift 5-5-4-4-3-2-1 WOD “Cindy” AMRAP 20 5 Pull Ups 10 Push Ups 15 Squats
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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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02/04/2016 – Steel City CrossFit WOD
Saturday April 2 2016 WOD Battle Murph: In Teams of 2: Partner 1 Row 1000 m 50 Pull-ups each person alternating single pull-ups 100 Push-ups each person alternating single push-ups 150 Wall ball...
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30/04/2016 – Steel City CrossFit WOD
Saturday April 30 2016 WOD 5 Rounds for Time: In Teams of 2: #1 Runs 400m #2 Does: 4 Pullups 8 Pushups 16 Situps 32 Squats
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20/05/2016 – Steel City CrossFit WOD
Friday May 20 2016 Lift Banded Tempo Pull Ups 020 Low Row / Lat Pull Down 4 x 6 90s Rest Banded Bicep Curls 3 x 20 60s Rest WOD AMRAP 10 10 Pull ups 10 Wall Balls
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25/05/2016 – Steel City CrossFit WOD
Tuesday May 25 2016 Lift 1 RM Weighted Strict Pull Up 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, of Erie,...
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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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15/05/2016 – Steel City CrossFit WOD
Wednesday June 15 2016 Lift Clean and Jerk 3 x 95% WOD 3 Power Snatches 115/75 6 Pull-ups 9 Burpees Then 6/9/12 Then 9/12/15 Then 12/15/18
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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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15/07/2016 – Steel City CrossFit WOD
Friday July 15 2016 Lift 100 Wall Balls for Time Strict Press 3 sets of 3 @ 70%, 80%, 90% WOD Jackie For Time: 1000 m Row 50 Thrusters 45/35 30 Pull Ups
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20/07/2016 – Steel City CrossFit WOD
Wednesday July 20 2016 Lift EMOM 10 10 Wall Balls C&J 85% x 3 x 1 WOD 7 Rounds for Time: 15 KB Swings 24/16 kg 15 Pull Ups 15 Box Jumps 24/20
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24/07/2016 – Steel City CrossFit WOD
Monday July 24, 2016 Lift EMOM 10 12 Wall Balls 5 x 5 Pull-ups (weighted or negatives) WOD 5 Rounds for Time: 21 Overhead lunges 45/35 21 Burpees
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18/08/2016 – Steel City CrossFit WOD
Thursday August 18, 2016 Lift 5 Sets of 1 Power Jerk, 1 Split Jerk WOD For time: 1 K Run 40 pullups 30 thrusters 95/65 20 lateral bb burpees
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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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