Archive for January, 2013

Friday, February 1, 2013

Posted: January 31, 2013 by jmdimitri in WOD

15-20-30-20-15
Thrusters (45/65)
Ab mat straight leg sit ups

Rest long enough to change barbell weight

Then:
50 Dubs/100
15 C & J @ 70%
40 Dubs/80
10 C & J
30 Dubs
5 C & J
20 Dubs

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Thursday, January 31, 2013

Posted: January 31, 2013 by jmdimitri in WOD

5 Rds
400m sandbag run
25m bear crawl
20 KBS 35/55
15 Goblet Squats

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Wednesday, January 30, 2013

Posted: January 31, 2013 by jmdimitri in WOD

5 min burpee challenge

Back Squat
5 x 2

31-21-11
Wall balls
Burpees
K2E

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Welcome To Forged Steele CrossFit!!!

Posted: January 29, 2013 by jmdimitri in WOD

Welcome To Forged Steele CrossFit!!!

We have a NEW & IMPROVED name to match our NEW & IMPROVED facility, to be completed in 3-4 months!!

Tuesday, January 29, 2013

Posted: January 29, 2013 by jmdimitri in WOD

Buy in:
50 Dubs/ 150 singles

A.
21-18-15-12-9-6-3
Power Snatch(65/95)
Ball Slams

Then:
50 Dubs

B.
21-18-15-12-9-6-3
Push Press (65/95)
Box jumps (20/24)

Cash out;
50 Dubs/150 singles

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Monday, January 28, 2013

Posted: January 28, 2013 by jmdimitri in WOD

2 Rds:
200m run
20 hr pushups
200m run
20 walking lunges
200m run
20 pullups
200m run
20 burpees
200m run
20 squats
200m run
20 sprinter crunches
200 m run
20 broad jumps

Friday, January 25, 2013

Posted: January 25, 2013 by jmdimitri in WOD

Front Squat
5-4-3-3-2

25 AMRAP
20 Pistols (alternating)
1 Rope Climb
10 TGU (5ea) 35/55
20 Dubs/60 singles
10 T2B

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