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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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12/07/2019 – Steel City CrossFit WOD
Friday July 12, 2019 Lift 1 RM Turkish Get Up WOD Jackie For Time: 1000 m Row 50 Thrusters 45/35 30 Pull Ups
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13/07/2019 – Steel City CrossFit WOD
Saturday July 13, 2019 WOD “Badger” 3 Rounds for Time: 30 Squat Cleans 95/65 30 Pull Ups 800 m Run
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17/07/2019 – Steel City CrossFit WOD
Wednesday July 17, 2019 Lift Death by Push Ups WOD 12 Min. AMRAP 3 Thrusters 95/65 3 Pullups 6 Thrusters 6 Pullups 9, 12, 15 etc.
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20/07/2019 – Steel City CrossFit WOD
Saturday July 20, 2019 WOD “Danny” AMRAP 20 30 Box Jumps 20 Push Press 115/80 30 Pull Ups
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08/08/2019 – Steel City CrossFit WOD
Thursday August 08, 2019 Lift Bench Press 8 x 3 WOD AMRAP 16 400 m Run 8 Pull Ups 16 DB Snatch (alt) 50/35 32 Russian Twists
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26/08/2019 – Steel City CrossFit WOD
Monday August 26, 2019 Lift Work on a weakness WOD For Time: 1 Mile Run 50 DB Snatches 50/35 400 Meter plate run 45/35 30 Pull-Ups 20 Burpee Box Jumps 24/20
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29/08/2019 – Steel City CrossFit WOD
Thursday August 29, 2019 Lift 40 Pull Ups with 10% Body Weight 10 min time limit WOD AMRAP 16 2-4-6-8-10-12… Devil Press 40/20 Box Step Ups 20/16
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31/08/2019 – Steel City CrossFit WOD
Saturday August 31, 2019 WOD “The Seven” 7 Rounds for Time: 7 Handstand Push Ups 7 Thrusters 135/95 7 Knees 2 Elbows 7 Deadlifts 245/165 7 Burpees 7 KB Swings 32/24 7 Pull Ups
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05/09/2019 – Steel City CrossFit WOD
Thursday September 05, 2019 Lift 40 Pull Ups with 10% Body Weight 10 min time limit WOD For Time: 1-10 Squat Snatch 135/95 100-10 x 10’s Double Unders
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07/09/2019 – Steel City CrossFit WOD
Saturday September 07, 2019 WOD “The Seven” 7 Rounds for Time: 7 Handstand Push Ups 7 Thrusters 135/95 7 Knees 2 Elbows 7 Deadlifts 245/165 7 Burpees 7 KB Swings 32/24 7 Pull Ups
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09/09/2019 – Steel City CrossFit WOD
Monday September 09, 2019 WOD Murph 1 mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run Or Steel City Murph 1 k Run (Both) Partner Pull Ups, Push Ups, Squats (alt) 1 k Run (Both)
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13/09/2019 – Steel City CrossFit WOD
Friday September 13, 2019 Lift Front Squat 7 x 5 @75% WOD Partner EMOM 20 8 Thrusters 115/75 6 Pull Ups 12 Box Jumps Alternate 400m Wall Ball Run 20/14
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