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25/03/2017 – Steel City CrossFit WOD
Saturday March 25, 2017 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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31/03/2017 – Steel City CrossFit WOD
Fridays March 31, 2017 Lift 1 RM Bench Press WOD Helen 3 RFT: 21 KB Swings 12 Pull Ups
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01/04/2017 – Steel City CrossFit WOD
Saturday April 01, 2017 WOD In Teams of 2 For Time 6 Rounds of: 8 Power Cleans 135/95 8 STOH 135/95 6 Rounds of: 8 DB Snatch Alt. 50/35 8 Sit Ups 6 Rounds of: 8 Goblet Squats 8 KB Swings 6 Rounds of: 8...
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08/04/2017 – Steel City CrossFit WOD
Saturday April 08, 2017 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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15/05/2017 – Steel City CrossFit WOD
Monday May 15, 2017 Lift Squat 5 reps @ 75%, 3 @ 85%, 1+@95% Box Jump for Height 8 x 1 EXP, Rest as needed BB Reverse Lunges 3×6* 90s Rest WOD 3 Rounds: 15 HSPU 15 Thrusters (135/95) 15 TTB 15...
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24/05/2017 – Steel City CrossFit WOD
Wednesday May 24, 2017 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...
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02/06/2017 – Steel City CrossFit WOD
Friday June 2, 2017 Lift Snatch 3 x 65%, 70%, 75%x3 WOD “Angie” For Time: 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats
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14/06/2017 – Steel City CrossFit WOD
Wednesday June 14, 2017 Lift 3 Clean+1Jerk@60%, 65%, 70%, 75%x2 Clean Pulls 2×4@120% WOD For Time: 3 Power Snatches 115/75 6 Pull-ups 9 Burpees Then 6/9/12 Then 9/12/15
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16/06/2017 – Steel City CrossFit WOD
Friday June 16, 2017 Lift Snatch 2×65%, 70%, 75%, 80%x2 WOD “Barbara” 5 Rounds For Time: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats
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21/06/2017 – Steel City CrossFit WOD
Wednesday June 21, 2017 Lift 3 Cleans+1 Jerk@60%, 65%, 70%, 75%, 80%x2 Clean Pulls 3×2@95%, 130% WOD For Time: 10-1 Pullups Thrusters 95/65
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01/07/2017 – Steel City CrossFit WOD
Saturday July 01, 2017 WOD In Teams of 2: One partner working at a time: Each complete: 27-21-15-9 Sit Ups Push Ups Reverse Crunch Pull Ups Russian Twists Squats
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03/07/2017 – Steel City CrossFit WOD
Monday July 03, 2017 Lift “Oh Canada” 150 Push Ups 150 Sit Ups 150 Pull Ups 150 Squats 150 Double Unders 150 Box Jumps 150 Toes to Bar
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07/07/2017 – Steel City CrossFit WOD
Friday July 7, 2017 Skill ME Push Press (3 reps) WOD “Daniel” 50 Pull-ups 400m Run 21 Thrusters (95/65) 800m Run 21 Thrusters (95/65) 400m Run 50 Pull-Ups
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10/07/2017 – Steel City CrossFit WOD
Monday July 10, 2017 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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14/07/2017 – Steel City CrossFit WOD
Friday July 14, 2017 Lift ME Turkish Get Up WOD Jackie For Time: 1000 m Row 50 Thrusters 45/35 30 Pull Ups
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19/07/2017 – Steel City CrossFit WOD
Wednesday July 19, 2017 Skill Hand Stand Hold WOD 12 Min. AMRAP 3 Thrusters 95/65 3 Pullups 6 Thrusters 6 Pullups 9, 12, 15 etc.
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21/07/2017 – Steel City CrossFit WOD
Friday July 21, 2017 Lift ME Push Jerk WOD “Badger” 3 Rounds for Time: 30 Squat Cleans 95/65 30 Pull Ups 800 m Run
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28/07/2017 – Steel City CrossFit WOD
Friday July 27, 2017 Skill ME Double Unders WOD “Danny” AMRAP 20 30 Box Jumps 20 Push Press 115/80 30 Pull Ups
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01/08/2017 – Steel City CrossFit WOD
Tuesday August 01, 2017 Lift Work on a weakness WOD “Fran” For Time: 21-15-9 Pull Ups Thrusters 95/65
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03/08/2017 – Steel City CrossFit WOD
Thursday August 03, 2017 Lift EMOM 8 1 Clean, 1 Front Squat, 1 Jerk – Add weight each round WOD “Helen” 400 m Run 21 KB Swings 24/16 12 Pull Ups
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