Friday, November 28, 2014

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 *... Continue Reading →

Thursday, November 27, 2014

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... Continue Reading →

Monday, November 24, 2014

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 3x2/100% 2x2/105 1x2/110 C) BN jerk grip split push... Continue Reading →

Friday, November21, 2014

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... Continue Reading →

Thursday, November 20, 2014

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) Lindsey Valenzuela

Wednesday, November 19, 2014

Emom 10 Even: 5-10 strict pull-ups (Adv -weighted) Odd: 6-16 Alt pistols (Sc - 6-8 candlesticks) 150 Wall Balls (14/20) Emom 5 Burpees Sc - 100 WallBalls, emom 3 Burpees -------------------------------------- Oly (7pm) A) Hip Snatch+Snatch=1rep 3/70% 2/75% 2/80% B) Snatch Balance 3/70% 2/75 1/80 C) Back squat E2MOM 14 (7 sets) 6/60% of back... Continue Reading →

Tuesday, November 18, 2014

12 minute AMRAP 9 Deadlift (95/135) 6 Hang power cleans 3 Push press/jerk -rest ~3 minutes 4x400m row ( at least 2 minute rest in between) *goal is to complete all rows within 5 seconds (+ or -),for every second over or under 5 seconds from initial row, complete Burpees after final row.

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