Archive for October, 2014

Friday October 31, 2014

Posted: October 31, 2014 by jmdimitri in WOD

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
4×4 AHAP 
D
Back squat (2sec pause)
4×4@75%

20141030-231121-83481012.jpg

Thursday, October 30, 2014

Posted: October 30, 2014 by jmdimitri in WOD

Deadlift
5 x 2
Kneeling Jumps
2-1-2-1-2

For time:
600m Run
20 G2O (65/95)
400m Run
25 Pendlay Row (65/95)
200m Run
30 Deadlifts (95/135)

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Wednesday, October 29, 2014

Posted: October 29, 2014 by jmdimitri in WOD

Emom8
1 Snatch + 1 OHS
*Priority is form, add weight if form is solid

4 RFT
5 Hang Power Snatch (75/115)
10 Pull-ups
10 Alt pistols
——————————————–
Oly (7pm)
A
Snatch+Snatch balance=1rep
3@75%
3@80%
3@85%
B
3-position clean (floor, below knee, mid-thigh)=1rep
2@80%
2@85%
2@90%
C
Halting Snatch grip deadlift

4@85%
3@90%
2@95%
1@100%

20141028-224207-81727592.jpg
The kids class getting in some rowing.

Tuesday, October 28, 2014

Posted: October 28, 2014 by jmdimitri in WOD

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 her 985-788-0986.

October 27, 2014 WOD

Skill: 10-15 minutes
Rope Climb

(If proficient, work on Legless)

For Time:
Sprint 50m
50 Ab mat straight leg sit-ups
Sprint 50m
50 Dubs/100
Sprint 50m
50 Burpees
Sprint 50m
50 walking lunges
Sprint 50m
50 Burpees
Sprint 50m
50 Dubs/100
Sprint 50m
50 Ab mat straight leg sit-ups

20141027-230242-82962091.jpg A Saturday morning Indian Run

Spartan Race is only 12 Days away!

Posted: October 27, 2014 by jmdimitri in WOD

Click here to get the Living Social Deal for only $45 entry fee!!
When registering on the Spartan site join our team “Forged Steele CrossFit”
20141027-141138-51098594.jpg

20141027-141139-51099246.jpg

Monday, October 27, 2014

Posted: October 27, 2014 by jmdimitri in WOD

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 passes through all the required movements.

Fitness/Endurance Option:
Amrap 15
200m run/row
15 Goblet Squats (20/35)
5 KB Push Press Right (20/35)
5 KB Push Press Left (20/35)
—————————————–
Oly (7pm)
A
Pause snatch (1 sec just above knee)
Settle in the bottom before standing
3@ 70%
2@ 75%
2@ 80%
1@ 85%
B
Hang clean + Jerk=1rep
3@ 80%
2@ 85%
2@ 90%

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Friday, October 24, 2014

Posted: October 24, 2014 by jmdimitri in WOD

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-ups

20141023-223804-81484237.jpgKid’s class hanging around on the Paralettes.
—————————————–
Oly (6pm)
A
Snatch
3@65%
2@70%
2@75%
B
Clean & Jerk
3@75%
2@80%
2@85%
C
Snatch Ppress
4×4 AHAP
D
Back squat (2sec pause)
4×4@70%