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 →

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