Steel City Crossfit http://www.crossfithamilton.com Forging Elite Fitness Sat, 10 May 2008 15:55:19 +0000 http://wordpress.org/?v=2.5.1 en 05/10/08 Workout of the Day (WoD) http://www.crossfithamilton.com/2008/05/10/051008-workout-of-the-day-wod/ http://www.crossfithamilton.com/2008/05/10/051008-workout-of-the-day-wod/#comments Sat, 10 May 2008 15:55:19 +0000 Coach http://www.crossfithamilton.com/?p=197 Rest Day.

]]> http://www.crossfithamilton.com/2008/05/10/051008-workout-of-the-day-wod/feed/ 05/09/08 Workout of the Day (WoD) http://www.crossfithamilton.com/2008/05/10/050908-workout-of-the-day-wod/ http://www.crossfithamilton.com/2008/05/10/050908-workout-of-the-day-wod/#comments Sat, 10 May 2008 15:53:33 +0000 Coach http://www.crossfithamilton.com/?p=196 Complete the following series for time:

  • 30 Box Jump Burpees
  • 30 Hanging Knees to Elbows
  • 30 Pull Ups
  • 30 Thrusters
  • 30 KB High Pull
  • 30 Push Press
  • 30 Box Jumps
  • 30 Wall Ball

Post load and time to comments.

]]> http://www.crossfithamilton.com/2008/05/10/050908-workout-of-the-day-wod/feed/ 05/08/08 Workout of the Day (WoD) http://www.crossfithamilton.com/2008/05/08/050808-workout-of-the-day-wod/ http://www.crossfithamilton.com/2008/05/08/050808-workout-of-the-day-wod/#comments Thu, 08 May 2008 20:52:22 +0000 Coach http://www.crossfithamilton.com/?p=195 Complete 6 rounds of the following couplet for time:

  • 5 Deadlifts
  • 15 Ring Dips

Post load and time to comments.

]]> http://www.crossfithamilton.com/2008/05/08/050808-workout-of-the-day-wod/feed/ CrossFit Total http://www.crossfithamilton.com/2008/05/07/crossfit-total-3/ http://www.crossfithamilton.com/2008/05/07/crossfit-total-3/#comments Wed, 07 May 2008 12:32:18 +0000 Coach http://www.crossfithamilton.com/2008/05/07/crossfit-total-3/ Title: CrossFit Total
Location: Steel City CrossFit
Description: We will be hosting a CrossFit Total meet On May the 31st 2008.

We will be competing with CrossFits from all over Canada, so come on out and show your strength.

CrossFit Total is a test of absolute and relative strength. Your total consists of a Squat, an Overhead Press, and a Deadlift.

Click HERE for more details!
Start Time: 11-30-00
Date: 2008-05-31

]]> http://www.crossfithamilton.com/2008/05/07/crossfit-total-3/feed/ 05/07/08 Workout of the Day (WoD) http://www.crossfithamilton.com/2008/05/07/050708-workout-of-the-day-wod/ http://www.crossfithamilton.com/2008/05/07/050708-workout-of-the-day-wod/#comments Wed, 07 May 2008 11:11:18 +0000 Coach http://www.crossfithamilton.com/?p=192 Complete the following triplet 3 times, 21 -15 - 9 Reps, for time:

  • 400M Sprint w/Lunges at half way
  • Plyo Push Ups
  • Pull Ups

Post time to comments.

]]> http://www.crossfithamilton.com/2008/05/07/050708-workout-of-the-day-wod/feed/ 05/06/08 Workout of the Day (WoD) http://www.crossfithamilton.com/2008/05/06/050608-workout-of-the-day-wod/ http://www.crossfithamilton.com/2008/05/06/050608-workout-of-the-day-wod/#comments Tue, 06 May 2008 19:08:08 +0000 Coach http://www.crossfithamilton.com/?p=191 Rest Day.

]]> http://www.crossfithamilton.com/2008/05/06/050608-workout-of-the-day-wod/feed/ 05/05/08 Workout of the Day (WoD) http://www.crossfithamilton.com/2008/05/05/050508-workout-of-the-day-wod/ http://www.crossfithamilton.com/2008/05/05/050508-workout-of-the-day-wod/#comments Mon, 05 May 2008 12:10:07 +0000 Coach http://www.crossfithamilton.com/2008/05/05/050508-workout-of-the-day-wod/ Complete the following series for time:

  • 1000M Row
  • 100 Push Ups
  • 100 Squats
  • 750M Row
  • 75 Pull Ups
  • 75  Box Jumps
  • 500M Row
  • 50 Thrusters
  • 50 Pull Ups

Post load and time to comments.

]]> http://www.crossfithamilton.com/2008/05/05/050508-workout-of-the-day-wod/feed/ 05/04/08 Workout of the Day (WoD) http://www.crossfithamilton.com/2008/05/04/050408-workout-of-the-day-wod/ http://www.crossfithamilton.com/2008/05/04/050408-workout-of-the-day-wod/#comments Sun, 04 May 2008 14:17:35 +0000 Coach http://www.crossfithamilton.com/2008/05/04/050408-workout-of-the-day-wod/ Squat

5 - 5 - 3 - 3 - 3 - 8

Warm up then 2 sets at 5RM, 3 sets at 3 RM and one back off set at 8RM.

Post load to comments.

]]> http://www.crossfithamilton.com/2008/05/04/050408-workout-of-the-day-wod/feed/ 05/03/08 Workout of the Day (WoD) http://www.crossfithamilton.com/2008/05/04/050308-workout-of-the-day-wod/ http://www.crossfithamilton.com/2008/05/04/050308-workout-of-the-day-wod/#comments Sun, 04 May 2008 14:15:51 +0000 Coach http://www.crossfithamilton.com/2008/05/04/050308-workout-of-the-day-wod/ Complete 3 rounds of the following triplet for time:

  • 10 Turkish Get Ups (per arm)
  • 15 Pull Ups
  • 500M Row

Post load and time to comments.

]]> http://www.crossfithamilton.com/2008/05/04/050308-workout-of-the-day-wod/feed/ CrossFit Total May 31 2008 http://www.crossfithamilton.com/2008/05/02/crossfit-total-may-31-2008/ http://www.crossfithamilton.com/2008/05/02/crossfit-total-may-31-2008/#comments Fri, 02 May 2008 11:36:27 +0000 Coach http://www.crossfithamilton.com/2008/05/02/crossfit-total-may-31-2008/ LIFTERS
Please complete the crossfit-total-registration.doc form and return it ASAP. Deadline is Friday, May 9th!
Please read the CrossFit Total Rules document.

Both documents are located here: http://www.crossfithamilton.com/2008/01/15/crossfit-total/

VOLUNTEERS
The following positions have not been confirmed. Please reply with your first and second choice ASAP so we can finalize positions!

Announcer: you will be responsible for announcing the lifters name, attempt, and tracking success/fail.

2 Spotters: both must be experienced and comfortable spotting a 300+ pound squat.

Cook: someone to handle the BBQ on request.

Photographer: must be comfortable working with an SLR camera.

Please, no overlap between lifters and volunteers. If you want to lift, let someone else worry about the barbeque so you can focus!

If you have any questions, please contact us at 905 - 627 - 3308
Thanks!

]]> http://www.crossfithamilton.com/2008/05/02/crossfit-total-may-31-2008/feed/