THURSDAY CROSSFIT

Steel Edge CrossFit – CROSSFIT View Public Whiteboard Warm-up 15 min Warm-up (No Measure) 400m Odd object run Mobility Shoulders, triceps, chest. 3 Rounds: 1. 10 DBL KB squats 2. 7 DBL KB push press 3. 5 Scap push ups Weightlifting Tempo...

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THURSDAY OXYGEN

Steel Edge CrossFit – OXYGEN Warm-up 15 min Warm-up (No Measure) 800 m Run Mobility: L-T spine Stretch: Calves, lats, chest 3 rounds: 5 push ups 5 RING ROWA 10 jump over bench Metcon 4 rounds for reps, 40s on / 20s off, 1 minute per station...

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WEDNESDAY CROSSFIT

Steel Edge CrossFit – CROSSFIT View Public Whiteboard Warm-up 15 min Warm-up (No Measure) 400m Row Mobility: Lat, lumbar, hamstring. 3 Rounds: 1. 10 Hang DB snatches 2. 10 Tension swings 3. 10 Weighted sit ups Gymnastics Bar Muscle Up (12...

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WEDNESDAY OXYGEN

Steel Edge CrossFit – OXYGEN Warm-up 15 min Warm-up (No Measure) 600m Row Mobility: L-T spine, Shoulders Stretch: quads. Metcon For time (24 minutes time cap): Metcon (Time) 100m single KB OH walk 400m row 40 single KB thruster 400m row 40...

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TUESDAY CROSSFIT

Steel Edge CrossFit – CROSSFIT View Public Whiteboard Warm-up 15 min Warm-up (No Measure) 400 m Run 3 Sets 10 box step ups + 1wall walk + 20 second HS hold Mobility: Shoulders, triceps, hips HSPU: 1. Kicking up to the wall 2. Negative to...

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TUESDAY OXYGEN

Steel Edge CrossFit – OXYGEN Warm-up 20 min Warm-up (No Measure) 800 m Row Mobility: Lumbar spine, hips, active legs (abductor adductor). Stretching: Quads, Hamstring, Calves. 3 Rounds: 5 Broad jumps 10 Good Mornings 5 Air Squats 3sec hold...

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MONDAY CROSSFIT

Steel Edge CrossFit – CROSSFIT View Public Whiteboard Warm-up 15 min Warm-up (No Measure) 400m Row Mobility: Front rack, hips, triceps 3 Rounds: 1. 5 Hang power cleans 2. 5 front squats 3. 5 STOH Weightlifting...

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MONDAY OXYGEN

Steel Edge CrossFit – OXYGEN Warm-up 15 min Warm-up (No Measure) 400m Run Mobility:Hips, Shoulders Stretch: Quads, Hamstring, Triceps 3 rounds: 6 plate ground to overhead 6 wall balls 6 push ups Metcon IN PAIRS – Chipper for time (30...

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SUNDAY FUNDAY

Steel Edge CrossFit – BEACH WOD View Public Whiteboard Metcon FOR TIME PARTNER OF 2 21-15-9 Metcon (Time) 21 -15 -9 SANDBAG DL SANDBAG OVER SHOULDER SANDBAG SQUAT CLEAN (SCALE SQUATS) 100 meters team SANDBAG CARRYEACH MEMBER OF THE TEAM...

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SATURDAY CROSSFIT

Steel Edge CrossFit – CROSSFIT View Public Whiteboard Metcon FOR TIME Metcon (Time) 50 CAL Row 40 1 arm DB Snatch 50/35 30 Toes to bar 20 DB Thrusters 40/25 30 Burpees over rower 20 DBThrusters 40/25 30 Toes to Bar 40 1 arm DB Snatch 50/35...

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SATURDAY RONIN

Steel Edge CrossFit – STRONG BY RONIN View Public Whiteboard Metcon PARTNER WOD Metcon (Time) 10 ROUNDS EACH A-18 GHD /WEIGHTED SIT UP + 6 HSPU B- 24/18 CAL SKI 10 ROUNDS A- 12 BURPEES + 12 PULL UPS B- 24/18 CAL BIKE 10 ROUNDS A- 60 DU + 18...

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RED FRIDAY CROSSFIT

Steel Edge CrossFit – CROSSFIT View Public Whiteboard Warm-up 15 min Warm-up (No Measure) Plate hop game Mobility: Shoulders, lats, glutes 3 Rounds: 1. 20 Single unders 2. 10 Double unders 3. 10 Split jumps 3. 10 Tension swings...

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