Friday October 31, 2014

Halloween WOD 31 KBS (35/55) 50m swim/200m run 31 Ball Slams (15/30) 50m swim/200m run 31 Goblet Squats (35/55) 50m swim/200m run 31 HR push-ups 50m swim/200m run 31 Flutterkicks (R+L=1) 50m swim/200m run ————————————————- Oly (6pm) A Snatch 3@75% 2@80% 2@85% 2@90% B Clean & Jerk 3@80% 2@85% 2@90% C Snatch Ppress 4x4 AHAP ... Continue Reading →

Tuesday, October 28, 2014

Get a Partner, Register for Shakedown in the 'Dell Female/Female or Male/Male 2 person teams, Rx or Scaled Go to: Spartan Sprint Buy the race deal for only $45, then go to: Spartan Registration to register. Join our team "Forged Steele CrossFit" when registering. Jeannie is ordering team race shirts, if you want one message... Continue Reading →

Monday, October 27, 2014

Front Squat 3 x 2@80% 5 x 3 @80% Amrap 15 200m run 3 Bear Complex Sc (55/75), Rx(75/115), Adv (95/135) 1 Bear Complex= Power Clean Front Squat Overhead BackSquat Overhead from behind neck *This can be done as a cluster or broken up into the individual movements – doesn’t matter as long as it... Continue Reading →

Friday, October 24, 2014

3 Rds -400m run -100m slamball toss (1 lap around perimeter of pool, start by throwing slamball from your chest, walk to ball. Pick up & repeat until you've completed 1 lap) -20 Burpees over ball -20 HR push-ups Swim WOD 3 Rds -100m swim -100m medball toss -30 medball cleans -20 HR push-upsKid's class... Continue Reading →

Thursday, October 23, 2015

Bent Row 6 x 5 AHAP 18-15-12-9-6-3 Wall Balls (14/20), Adv (20/30) T2B Dubs Scale: WallBalls (10-12/14-16) V-Ups Singles (x2) ------------------------------------------ Spartan Race is Nov. 8!! Register & join our team "Forged Steele CrossFit" The following link is for a livingsocial.com deal for only $45 for the race!! Register

Wednesday, October 22, 2014

Deadlift** 2-2-2-2-2 Seated Box Jump 2-1-2-1-2 **These should just be your warmup reps to the weight you will use in the WOD. Do not exceed your WOD weight. Follow each warmup set with a set of seated box jumps. 5 RFT: 200m run 10 Deadlifts (155/225) 15 Box Jumps (20/24) 25m sled pull (90/135) Endurance/Fitness:... Continue Reading →

Tuesday, October 21, 2014

Emom 10 1 Hang Snatch + 1 Snatch *Start @50%, focus on a good setup & technique, increase load only if form is near perfect. You MUST squat, like ALL the way! Please & Thank you Emom20 Even: 8 Push Press (75/115) Odds: 10 Alt KBS (35/55) + 6 Alt pistols 5am is hardcore &... Continue Reading →

Monday, October 20, 2014

Front Squat 65% x 5 70% x 3 75% x 2 80% x 2 85% x 2 3 min 300m Row/250m females AMRAP Burpees -----1 min rest------ 3 min 40 Wall Balls (14/20) AMRAP C2B (Adv-MU) -----1 min rest------ 3 min 100 Dubs AMRAP Box jumps (20/24) *Score is total reps from all three AMRAPS... Continue Reading →

Friday, October 17, 2014

200m swim/400m run 2 rds 10 Goblet Squat (35/55) 10 HR Push-ups 300m swim/800m run 2 rds 20 Goblet Squat 20 HR Push-ups 200m swim/400m run 2 rds 10 Goblet Squat 10 HR Push-up ------------------------------------ Oly (6pm) Every 2 minutes, for 20 minutes (10 sets) of: Hang Clean + Clean *Sets 1-3 – 65-70% *Sets... Continue Reading →

Wednesday, October 15, 2014

4 x 10 Heavy Russian KBS (Try to increase weight) For time: 30 Burpees 20 Box Jumps (20/24) 10 Handstand Plate Walks (25/45)* 400m Run 10 Handstand Plate Walks 20 Box Jumps 30 Burpees *Sub HSPU/Plank Plate Walks Click here: Handstand plate walks for demo video ---------------------------------------------- Oly (7pm) 7 sets of the following: Hang... Continue Reading →

Friday, October 10, 2014

Buy in: 100 KBS Then: 100m swim/400m run 10 in n outs/10 burpees 40 jumping squats 100m swim/400m run 10 in n outs/10 burpees 30 jumping squats 100m swim/400m run 10 in n outs/10 burpees 20 jumping squats 100m swim/400m run 10 in n outs/10 burpees 10 jumping squats -------------------------------------- Oly (6pm) Power Clean –... Continue Reading →

Wednesday October 8, 2014

In 15 min: Hang Clean + Clean/ 7 sets *rest 60-90 sec btw sets, work to a heavy final set (~90% of HC max) "Clean Annie" 50-40-30-20-10 Dubs/ (singles x 2) AbMat Sit-Ups 10-8-6-4-2 Power Clean (105/155) 50 dubs, 50 AbMat, 10 power cleans 40 dubs, 40 AbMat, 8 power cleans 30, 30, 6 20,... Continue Reading →

Tuesday October 7, 2014

Skill Hand Stand Holds 8 min EMOM 0:30 on 0:30 off “Helen’s Sister” 400m Run 21 KBS (35/55) 21 Pull-Ups 400m Run 15 KBS 15 Pull-Ups 400m Run 9 KBS 9 Pull-Ups 400m Run

Monday October 6, 2014

Front Squats 5 x 3, 2 x 2 4 RFT 200m run 10 Alt pistols 12 Alt DB Snatches (15-35, 35-50) A little Handstand Walk practice ------------------------------------------------ Oly (7pm) Snatch – 60/2, 65/2x2, 70/2x3 Snatch Pull – 90%(of sn)/2 x 2, 95/2 x 2 Good Morning - 3x5 GHRaises – 3 x 8

Friday, October 3, 2014

40-30-20-10 Ball Slams (15/30) KBS (35/55) KB OHL (R+L=2) 200m run (100m row if raining) *for 40, do 20 lunges with left arm, then 20 with right arm SWIM WOD 40-30-20-10 Ball Slams (15/30) 1 arm KB OHS 1 arm KB OH carry (1 lap around pool/arm) 100m swim ------------------------------------ Oly (6pm) Snatch – 60/2,... Continue Reading →

Thursday, October 2, 2014

Bench Press 20@50% 15@60% 10@70% 5@80% 4 RFT 10 Thrusters (65/95) 20 Box Jumps (20/24) 10 Pull-ups Endurance/Fitness Option: Sub WallBalls (14/20) for Thrusters Sub Ring Rows or Bent Row for Pull-ups

Wednesday, October 1, 2014

Every 2 min for 16 min (8 sets) Hang Power Snatch + Snatch + OHS/1+1+1 *increase load over 8 sets For Time: 10 Power Snatch (75/115) 20 Dubs/60 30 HR Push ups 40 AbMat Sit ups 50 Squats 10 Power Snatch (75/115) 50 Squats 40 AbMat Sit ups 30 HR Push ups 20 Dubs/60 10... Continue Reading →

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