Friday, February 1, 2013

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

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

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

Wednesday, January 23, 2013

"Tabata What?!" 8 Rds ea movement, 0:20 on, 0:10 off 1 min rest between movements Power Clean & Jerk (45/65) Burpees Wall Ball (14/20) Thruster (35/45) GHD Dubs/Singles Lunges Ball Slams (15/20)

Saturday, January 19, 2013

"Don't Forget Your Plate!"Run your plate (15/25, 25/35) down to mailbox #308.Holding the plate over head perform 10 walking lunge steps.Leave plate by the side of the road, run back to the box and perform One Thruster (65/95,35/45)Run back to your plate.  Repeat the 10 over head lunges, progressing your plate closer to the box.... Continue Reading →

Friday, January 18, 2013

20 Deadlifts/400m run (135/95, 185/105, 205/135) 20 KB swings/400m run (55/14) 20 Overhead Squats/400m run 20 Ring Dips/400m run 20 squat clean thrusters/400m run Adjust weight on the bar as needed

Tuesday, January 15, 2013

STRENGTH:  CLEAN HIGH PULL 10, 5, 5, 5, 5WOD:  FIVE 3 MINUTE ROUNDS            200M Run with medicine ball            20 Medicine ball swings            20 1 arm presses with medicine ball            Max reps Wall Ball1 minute rest... Continue Reading →

Saturday, January 12, 2013

TWO ROUNDS WITH A PARTNER:50 Weighted Sit ups (25/10)50 Broad Jumps 50 Goblet Squats (55/35)50 Hand Release Pushups50 Box Jumps50 Burpees50 Kettle Bell Swings (55/35)100m Medicine Ball tossPartner #1 begins the first movement while partner #2 does a 200m run.  When partner #2 returns from the run, partner #1 tells them what number they are on... Continue Reading →

Friday, January 11, 2013

STRENGTH:  Power Clean and Jerk 2,2,2,2,2,2, WOD:  7 Power Cleans at 70% of the above maximum 1 Muscle up 6 Power Cleans 2 Muscle ups 5 Power cleans 3 Muscle ups 4 Power Cleans 4 Muscle ups 3 Power Cleans 5 Muscle ups 2 Power Cleans 6 Muscle ups 1 Power Cleans 7 Muscle ups... Continue Reading →

Thursday, January 10, 2012

STRENGTH:  5X2 Snatch WOD:  4 ROUNDS 10 Shoulder to Overhead 75/115 50 m Walking Lunges 10 Front Squats 75/115 50m Bear Crawl ENDURANCE OPTION: 6-10 1000m Row Repeats Rest 2 minutes between sprints

Wednesday, January 9, 2013

10 ROUNDS0:30 Wallballs0:30 Kettlebells----------------------1:00 Rest________________10 ROUNDS0:30 Burpees0:30 Box Jumps-----------------------------1:00 REST------------------------------5 ROUNDS1:00 Row1:00 GHD or Weighted Situps1:00 Double Unders1:00 WTF 

39 Tips to Live a Better 2013

HEALTH: 1. Drink plenty of water. 2. Eat breakfast like a king, lunch like a prince and dinner like beggar. 3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants. 4. Live with the 3 E’s — Energy, Enthusiasm and Empathy. 5. Make time to meditate.... Continue Reading →

Tuesday, January 8, 2012

STRENGTH: Over Head Squats 5x2 5 ROUNDS FOR TIME 10 Deadlifts (body weight) 15 Knees to Elbows 20 Mountain Climbers (R + L=1) The OPTIONAL ENDURANCE WOD is for those who need an additional "engine" for endurance activities or Elite athletes preparing for Crossfit OPEN and REGIONALS. It is as follows: 10 Rounds for time... Continue Reading →

Monday, January 7, 2013

STRENGTH:  Hang Clean 8×2 BUY IN:  50 Double Unders WOD:  5 ROUNDS 20 Ball Slams 20 Lateral Jumps 200 meter run CASH OUT:  50 Double Unders OPTIONAL: ENDURANCE WOD/ELITE ADD-ON 10 ROUNDS 10-15 Burpees 10-15 Box Jumps Post time to blog! OR – Swim 8-12 100m repeats on the 2:30.  Example:  If it takes you... Continue Reading →

Sunday, January 6, 2013

REST DAY!Something new and exciting is coming to Crossfit Crusade!  A new ENDURANCE OPTION for our obstacle course racers, triathletes, duathletes, marathoners and anyone interested in increasing their endurance.  Also, some of our Elite Crossfitters may want to do the ENDURANCE OPTION following their regular WOD to better prepare for the Crossfit OPEN and REGIONALS.... Continue Reading →

Saturday, January 5, 2013

"PET ROCK" You will have a partner and a "Pet Rock" aka Kettle bell 1)  400 meter waiter carry.  Both partners will run/walk the distance.  One will carry the kettle bell over head with one hand, switching out as needed. 2)  Partner 1 does 40 walking lunge steps with the kettle bell while the other... Continue Reading →

Friday, January 4, 2013

3 ROUNDS100 meter sprint100 meter burpee broad jumpTHEN:  REST TWO MINUTES3 ROUNDS10 Push press (135/95)10 Over head squats (135/95)THEN:  REST TWO MINUTES3 ROUNDS10 Kettle Bell swings (55/35)10 Toes to Bar

Thursday, January 3, 2013

STRENGTH:  Hang Snatch:  15 minutes to find 1 rep max5,6,7,8,9,10,9,8,7,6,5 (ladder)Hang Snatch @ 70% of 1RMLateral jump over bar & back = 1 repAb mat straight leg sit upsTHEN -40 Tire flips, jump in/out = 1 rep

Tuesday, January 1, 2013

Happy New Year!  Set Some Goals!  Let 2013 be healthier than 2012! You're on your own today!  Let's do a 5K run, 150 burpees or a 20 mile bike ride today!  Invest in 2013!

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