Archive for November, 2014

Friday, November 28, 2014

Posted: November 28, 2014 by jmdimitri in WOD

Post Turkey Day Burner
2 Rds:
200m run
100 walking lunges -total
200m run
25m sled pull forward (90/135)
25m sled pull backward (90/135)
200m run
100 jumping squats
200m run
50m burpee broad jumps
———————————–
Oly (6pm)
A)
Every 2min for 10min (5sets)
Split jerk+BN split jerk
2/ 70% of jerk
2/75
1/80
* add 5% to best CnJ if you don’t know your max jerk*
B)
Clean Pull+Clean=1rep
3/75%
2/80
1/85
1/85+
C)
Kang squats

4/80% of snatch
4/85
4/90
4/90
D)
4rds @ 85%of snatch
50m OH Barbell carry (jerk grip)
8-Pendlay row

Thursday, November 27, 2014

Posted: November 27, 2014 by jmdimitri in WOD

Just a Reminder, there will be NO classes tomorrow. Regular class schedule will resume Friday.
Several Forged Steele CrossFitters will be participating in the “Running to Feed the Hungry” 5k & 1mile race at the Slidell airport before enjoying their Thanksgiving feast. It’s a great cause, Registration is at 7:00am, Warm up at 7:30, Race starts at 8:00am. All level runners & walkers are welcome!!
It’s a great tradition!

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IMG_3421.JPGHave a Happy Thanksgiving!!

Wednesday, November 26, 2014

Posted: November 26, 2014 by jmdimitri in WOD

Regular Class Schedule on Wednesday

Emom 25 (5rds)
Min 1: 10 Burpees
Min 2: 10 Box Jumps (20/24)
Min 3: 14 Alt Pistols or 25 Air Squats
Min 4: 8 Push Press (75/115)
Min 5: 30 Dubs/75 singles

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Tuesday, November 25, 2014

Posted: November 25, 2014 by jmdimitri in WOD

Back Squat
Set 1 – 8 reps @ 50%
Set 2 – 6 reps @ 65%
Set 3 – 4 reps @ 75%
Set 4 – 2 reps @ 80%
Set 5 – 2 reps @ 85%

4 RFT
10 Thrusters (65/95)
10 T2B
200m row/run

Endurance:
5 RFT
10 WallBalls (14/20)
10 V- ups
200m row/ run

Monday, November 24, 2014

Posted: November 24, 2014 by jmdimitri in WOD

Emom4
3 x split jerk @65%
Rest 2 min
Emom3
2 x split jerk @75%

3 RFT
200m
15 Deadlift (185/135)
50m run
25 KBS (35/45)
——————————-
Oly (7pm)
A)
1 Snatch E2MOM16 (8 sets)
70%
75%
80%
85%
85+
90%
90+
95%
B)
Snatch Pull
3×2/100%
2×2/105
1×2/110
C)
BN jerk grip split push press
5/4 AHAP

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Friday, November21, 2014

Posted: November 21, 2014 by jmdimitri in WOD

50-40-30-20-10
Kong Slams (14/20) total
Leg Raises
100m swim/400m run
————————————————-
Oly(6pm)
A)
Every 2min for 10min (5sets)
Split jerk+BN split jerk
2/ 75% of jerk
2/80
1/85
* add 5% to best CnJ if you don’t know your max jerk*
B)
Clean Pull+Clean=1rep
3/80%
2/85
1/90
1/90+
C)
3rds @ 85%of snatch
50m OH Barbell carry (jerk grip)
8-Pendlay row

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IMG_3329.JPGHarley & Julianna having fun with a tire flipping relay race during our kids class.

Thursday, November 20, 2014

Posted: November 20, 2014 by jmdimitri in WOD

Bent Row
5 x 4
Seated Box Jump
2-1-2-1-2

20 T2B
200m row/run
30 HR push-ups
200m row/run
40 Sit-ups
200m row/run
50 dubs/100
200m row/run
40 Kettlebell Swings
200m row/run
30 Walking Lunges
200m row/run
20 Push press (55/75)

IMG_3228.JPGLindsey Valenzuela