Archive for November, 2013

Friday, November 29, 2013

Posted: November 29, 2013 by jmdimitri in WOD

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

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Some of our Forged Steele CrossFitters after finishing the “Running to Feed the Hungry 5k” Thanksgiving morning.

Wednesday, November 27, 2013

Posted: November 27, 2013 by jmdimitri in WOD

Earn your second helping a day early.

2 RFT
200m run
25 Burpees
200m row
25 WallBalls
200m run
25 AbMat Situps
200m row
25 Ball Slams
200m run
25 Pullups
200m row
25 Box Jumps

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Tuesday, November 26, 2013

Posted: November 26, 2013 by jmdimitri in WOD

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

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LeAnn & Robin helping each other out.

Holiday Schedule
Wednesday 11/27: 5am, 8am & 5pm
Thursday 11/28: No Classes
Friday 11/29: 5am, 8am, 5pm

Monday, November 25, 2013

Posted: November 25, 2013 by jmdimitri in WOD

FS/BS
4 x 4/8 @ 75%

12 min amrap
9 Deadlifts (105/155)
12 HR pushups
9 Box Jumps (20/24)

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Holiday Schedule
Wednesday 11/27: 5am, 8am & 5pm
Thursday 11/28: No Classes
Friday 11/29: 5am, 8am, 5pm

Friday, November 22, 2013

Posted: November 22, 2013 by jmdimitri in WOD

Emom 7
2 Squat Clean + 1 Jerk @80%

3 Rounds
30 Ball Slams
20 SDLHP (65/95)
10 Paralette Shoot Through
25m broad jump
25m walking lunge

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Thursday, November 21, 2013

Posted: November 21, 2013 by jmdimitri in WOD

Bench Press
5-4-3-3-2-2

5 rds
20 wall balls
10 burpees
200m Run

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Wednesday, November 20, 2013

Posted: November 20, 2013 by jmdimitri in WOD

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, …

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