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14/07/2015 – Steel City CrossFit WOD
Tuesday July 14 2015 Lift Squat 3 sets of 3 @ 70%, 80%, 90% WOD EMOM for 12 Min. 5 Power Clean 95/65 5 Push Press 95/65 5 Box Jumps 24/20
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05/08/2015 – Steel City CrossFit WOD
Wednesday August 5 2015 Lift Snatch 85% 3 x 1 WOD 12 min. AMRAP 3-6-9-15-18 etc Lunges Power Clean 155/105
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10/08/2015 – Steel City CrossFit WOD
Monday August 10 2015 Lift Clean & Jerk 85% 3 x 1 WOD For Time: 21-15-9 Power clean 135/95 Bar facing burpees
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19/08/2015 – Steel City CrossFit WOD
Wednesday August 19 2015 Lift Clean & Jerk 85% 3 x 1 WOD 1,000-meter run 25 Power Cleans, 135/95 25 Box Jump Overs, 24/20 25 C2B 50 Wall Balls, 20/14 25 C2B 25 Box Jump Overs, 24/20 25 Power...
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04/09/2015 – Steel City CrossFit WOD
Friday September 04 2015 Lift 15 Min. to work up to a heavy single: Jerk from rack/blocks WOD “Black and Blue” 5RFT: 10 Power Cleans, 135/95 10 Burpees
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10/09/2015 – Steel City CrossFit WOD
Thursday September 10 2015 Lift Power cleans: 2 -2-2 -2 3 x 5 Offset/Close Grip Combo Push Ups WOD Open 11.1 10 min. AMRAP 30 Double Unders 15 Power Snatch 75/55
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18/09/2015 – Steel City CrossFit WOD
Friday September 18 2015 Lift Power clean + hang clean – work up to a heavy single 5 x 5 Diamond Push Ups WOD 15 min Amrap 20 Bench (155/105) 30 Calorie Row 40 Abmat Sit Ups
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07/10/2015 – Steel City CrossFit WOD
Wednesday October 07 2015 Lift 5 sets of 2 front squats + 1 jerk WOD For Time: 21-15-9 Power Cleans Pushups 40 Double Unders
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16/11/2015 – Steel City CrossFit WOD
Monday November 16 2015 Lift Squat 5 reps @ 75%, 3 @ 85%, 1+@95% Death By Strict Pull Ups 1 PU in 1st min. 2 PU in 2nd min. etc WOD AMRAP 10: 10 Power Cleans 135/95 20 Wall Balls, 20/14 30 Double Unders
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10/12/2015 – Steel City CrossFit WOD
Thursday December 10 2015 Lift Challenge 5 1 RM Bench Press WOD 7 RFT: 7 Power cleans, 95/65 7 Thrusters, 95/65 7 bar-facing burpees
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16/12/2015 – Steel City CrossFit WOD
Wednesday December 16 2015 Lift Skill – Pistols WOD AMRAP 20: 50 WB 50 DU 40 Box Jumps (24/20) 40 TTB 30 CTB 30 Burpees 20 Power Cleans (145/100) 20 Jerks (145/100) 10 Power Snatch (145/100) 10...
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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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07/01/2016 – Steel City CrossFit WOD
Thursday January 07 2015 Lift Death by T2B Count by 2’s WOD For time: 15-10-5: Power Clean, 135/95 HSPU Directly into… 15-10-5: Hang Power Clean, 135/95 Ring Dip
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11/01/2016 – Steel City CrossFit WOD
Monday January 11 2015 Lift Death by C2B Pull Ups Count by 2’s WOD Power Drill 5 Rounds: 5 Handstand Pushups 10 Power Clean, 135/95 15 Burpees 20 Kettlebell Swings, 53/35 25 Wallball Shots, 20/14
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11/03/2016 – Steel City CrossFit WOD
Friday March 11 2016 Lift 1 Power Clean + 2 Power Jerks Work to a heavy single WOD CF Open 16.3 To Be Released
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30/06/2016 – Steel City CrossFit WOD
Thursday June 30 2016 Lift Deadlift 4 x 4 Single Arm DB Row 3×12* Arm WOD 3 Rounds for Time: 30 Cal Row 20 Power Cleans, 95/65 10 OHS, 95/65 5 Strict HSPU
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12/07/2016 – Steel City CrossFit WOD
Tuesday July 12 2016 Lift EMOM 10 10 Wall Balls Squat 3 sets of 3 @ 70%, 80%, 90% WOD EMOM for 12 Min. 5 Power Clean 95/65 5 Push Press 95/65 5 Box Jumps 24/20
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03/08/2016 – Steel City CrossFit WOD
Wednesday August 03, 2016 Lift EMOM 8 3 Strict Press, 3 Push Press – Add weight each round WOD 12 min. AMRAP 3-6-9-15-18 etc Lunges Power Clean 155/105
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02/09/2016 – Steel City CrossFit WOD
Friday September 02, 2016 Lift Skill – Kipping 1 WOD “Black and Blue” 5RFT: 10 Power Cleans, 135/95 10 Burpees
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22/09/2016 – Steel City CrossFit WOD
Thursday September 22, 2016 Lift Pull Ups Wk 3/Day 3 WOD “The Chief” 5 Rounds: AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1:00 Between
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