***Reminder that the workout is 5:30 today and a party at Kevin’s place afterwards.
“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
AMRAP in 20 minutes of:
15 Thrusters (65#)
21 Jumping pullups
***Check the Schedule link for new hours.
300 lunges!? Who would do that?!
3 rounds of :
100 Lunges
50 Back Extensions
50 Situps
Andy O'Rourke, co-owner of Steel City CrossFit does burpees in a blizzard
Image courtesy of www.crossfit.com/cf-affiliates
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Congrats to Gordie for finishing his Fundamentals course!
Hope everyone enjoys some time with their friends and family. Don’t forget to leave some milk and cookies for the big guy.
First off, let me just say that Christmas came early. Having my mom join CrossFit was something I thought I’d never see. She was the person that walked to get her daily dose of exercise and never thought CrossFit was possible for her. Since joining, she’s astounded me in so many ways. Among her list of accomplishments include shedding inches around her waist, having way more energy and as of last night, completing her first full situp. I’m very proud of you Mom!
Now, onto the workout for this evening. Everyone that comes will select a number and then choose a ‘present’. Upon opening it, you’ll find a workout. If you were #2, you have the option of switching with #1. Number 3 can switch with 1 or 2, and so on. Person #1 will be allowed to switch with anyone…so you’d better hope to get #1! Merry Christmas!!
**Reminder that the gym will be closed Dec.24-26.
5 Rounds of:
20 Burpees
20 Sit-Ups
20 Box Jumps
20 Pull-Ups
20 Wall Ball Shots
