Friday, November 29, 2013

Emom 9 1 Hang Power Snatch, 1 Squat Snatch, 2 OHS@ 60% 21-15-9 HSPU T2B Core: 3 Rds 30 Straddle Leg Raises 20 Sprinter Crunches 30 Russian Twists Some of our Forged Steele CrossFitters after finishing the "Running to Feed the Hungry 5k" Thanksgiving morning.

Tuesday, November 26, 2013

Emom 7 1 Hang Clean, 1 Power Clean, 1 Squat Clean @70% SC 3 RFT 10 Curtis P's (65/95) 20 KBS (35/55) 30 dubs/90 *1 Curtis P= Power Clean, Rt Lunge, Lt Lunge (bar in front rack position) + Push Press LeAnn & Robin helping each other out. Holiday Schedule Wednesday 11/27: 5am, 8am &... Continue Reading →

Monday, November 25, 2013

FS/BS 4 x 4/8 @ 75% 12 min amrap 9 Deadlifts (105/155) 12 HR pushups 9 Box Jumps (20/24) Holiday Schedule Wednesday 11/27: 5am, 8am & 5pm Thursday 11/28: No Classes Friday 11/29: 5am, 8am, 5pm

Wednesday, November 20, 2013

Snatch Balance 2-2-2-2-2 10 min amrap 3 Power Snatch (65/95) 3 box jump overs (20/24) 6 Power Snatch (65/95) 6 box jump overs (20/24) 9 Power Snatch (65/95) 9 box jump overs (20/24) 12, 15, ...

Tuesday, November 19, 2013

FS/BS 4 x 4/8@75% 50 KBS (35/55) 30 Hang Power Cleans (65/95) 20 Pistols-total 40 KBS (35/55) 20 Hang Power Cleans (65/95) 16 Pistols 30 KBS (35/55) 10 Hang Power Cleans (65/95) 10 Pistols

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