Steel City Crossfit

Rest Day.

Just wanted to fill you in on our “fun in the sun” while down in Punta Cana, DR.

Sue, Robin, Debbie and I began our odyssey with the Monday morning cross fit work-out at Steel City – then it was work, furious packing and the flight down south leaving at 4:30 pm.

The HOT workouts began the following Tuesday morning – January 29^th…

WODs:

Tuesday, Jan.29^th – Regular warm-up X 3 Rounds, “SUSAN” Run 200m/10 Air Squats/10 Push ups X 5 Rounds; Run on Road for 38 mins.

Wednesday, Jan 30^th – Warm-up X 3; 20 Jumping Jacks/20 Burpees/20 Air Squats X 3 Rounds;

8 X 1 min run/ 30 lunges

Thursday, Jan. 31^st – Warm-up X 3; 10 Vertical Jumps/10 Push ups/10 Sit ups X 4 Rounds;

(Run with High Knees for 20 sec – push up X 5) 4 Rounds;

“ROBIN” – 10 Long Jump Burpees/ 5 Manmakers X 2 Rounds (3 Work-out segments!)

Friday, Feb. 1^st – Warm up X 3 Rounds, 20 Sit ups/20 Push ups/400m run X 4 Rounds;

300m run/50 Air squats X 4 Rounds

Saturday, Feb.2^nd – Warm-up X 3 Rounds, (3 Vertical Jumps/3 Air Squats/3 Long Jumps X 5) 3 Rounds

10 X 100 m Sprints

10 Walking Lunges/10 Push ups X 10 Rounds

Sunday, Feb 3^rd – Warm-up X 3 Rounds, 10 Pull ups/10 Vertical Jumps/10 Push ups X 5 Rounds (outside in sand!)

30 sec+ Plebs Plank/ 10 Push Press (45lbs Deb and Sue, 65 lbs Robin and Andy)/ 15 sit-ups or v-ups X 7 Rounds

Handstand FUN!

All work-outs were followed by coffee/tea and/or optional “Dominican” donuts! This set us up for a brilliant day on the beach with the kids.

We should seriously consider this for an annual Crossfit training camp!

Adam – thanks for the sample work-outs, most were pulled from this list, great “on the road” BW-WODs

For time:

• 25 Walking lunge steps
• 20 Pull-ups
• 50 Box jumps, 20 inch box
• 20 Double-unders
• 25 Ring dips
• 20 Knees to elbows
• 30 Kettlebell swings, 76 lbs Men, 55lbs Women
• 30 Sit-ups
• 20 Hang squat cleans, 35 lbs Men, 20 Lbs Women (dumbells)
• 25 Back extensions
• 30 Wall ball shots, 20lbs ball Men, 14 lbs ball Women
• 3 Rope climb ascents

Post time to comments.

21 - 15 - 9 Rep rounds of the following couplet for time:

• Burpees
• Pull Ups

Post time to comments.

Complete the following couplet 5 times for time:

• 100 Skips
• 50 Squats

Post time to comments.

Rest Day.

21 - 15 - 9 Rep rounds of the following series:

• 500M Row
• Deadlifts
• Push Press

Post time and load to comments.

Squat

5 - 5 - 5 - 5 - 5 Reps.

Push for a new 5RM.

30 - 20 - 10 Rep rounds, for time,  of the following:

• Box Jumps
• Push Ups
• Pull Ups

Post time to comments.

Rest Day.