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.

Monday, November 17, 2014

Front Squat 5 x 3 1 x 10@80% of last set Amrap 15 3-6-9-12-15… Power Snatch (65/95) Box Jump Overs (20/24) 200m run/row Endurance/Fitness: 6 rds 10 cal airdyne 10 ring rows 20 air squats ------------------------------------------------- Oly (7pm) A) (Max effort EVERY attempt) 1 Snatch E2MOM16 (8 sets) 70% 75% 80% 85% 85+ 90% 90+... Continue Reading →

Friday, November 14, 2014

7 x 3 OHS @65% + 30 dubs 7 rds 7 Wall Balls (14/20) 2 C & J (95/135) Endurance/Fitness Option: 5 rds 20 KB Reverse Lunges (20/35) 15 Ball Slams 20 KB Bent Row (10/side) -------------------------------------------------------- Oly (6pm) A) (Back Tension) 2 Second Pause snatch @ 2" from floor + snatch=1 rep 3/65% 3/70%... Continue Reading →

Thursday, November 13, 2014

Emom 30 1) 20 KB Elevator drops (35/55 2) 10 Shoot thrus 3) 15 GHD/AbMat 4) 10 Burpees to plate 5) 12 Alt DB Snatch (35/50) 6) 0:30 L-sit hangs/Adv 10 L-Sit Pull-ups/10 Knee Ups *Wtd GHD-hold plate @chest

Wednesday, November12, 2014

Pendlay Rows 5 x 5 200m run 30 Thrusters (55/75) 400m row 20 Thrusters (55/75) 400m run 10 Thrusters (55/75) 200m row Endurance/Fitness: Sub KBS for thrusters -------------------------------------------- Oly (7pm) 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... Continue Reading →

Tuesday, November 11, 2014

The “Three Wise Men” tribute exists to raise awareness and funds to help our returning veterans access the help and services they need. We will be doing this WOD at Forged Steele CrossFit on Veterans Day, Tuesday Nov 11. If you'd like to donate to this cause you can do so by registering & donating... Continue Reading →

Monday, November 10, 2014

Front Squat 3@75% 3@80% 3@85% 3@90% 5@85% 400m run 75 KBS (35/55) 100 Dubs/Sc 200 50 Alt pistols /Sc 100 air squats 100 Dubs 25 HSPU / Sc - your modification 400m run ------------------------------------------------- Oly (7pm) A) (SPEED) Hip Snatch+Snatch=1rep 3/70% 2/75% 2/80% B) Snatch Balance 3/70% 2/75% 1/80% C) Reverse Hyper 4x10 AHAP Record... Continue Reading →

Reminder

Saturday classes are cancelled. Some of our coaches will be running the Spartan Race & others will be at The Slidell Fitness Festival at Heritage Park. The CrossFit workout will start at 10:15, any Forged Steele CrossFitters that want to drop by, jump in & show off your skills please join them!!!

Friday, November 7, 2014

5 RFT 100m swim/400m run 20 HR pushups 20 Goblet squats (35/55) 20 Bent KB row (10/arm) ------------------------------------ Oly(6pm) Workout 3 A Snatch 3@80% 2@85% 2@90% B Clean & Jerk 3@85% 2@90% 2@95% C Snatch Ppress 4x4 AHAP D Back squat (2sec pause) 4x4@80%

Thursday, November 6, 2014

Bench Press 5 x 3 On the Minute x 24 Min 1: 10 Pull-ups Min 2: 15 Ab mat Sit-ups Min 3: 12 Cal Airdyne Min 4: 20 KBS (35/50) Min 5: 10 Pistols or 20 air squats Min 6: 12/15 Cal rower

Wednesday, November 5, 2014

Weighted Box Step Ups (20/24) 6 x 6/leg "Hot Tamale" 4 RFT 5 Power Cleans (95/135), Adv(115/165) 200m run Fitness/Endurance: "Modified Hot Tamale" 4 RFT 10 Bent Row 200m run 200m row ------------------------------- Oly (7pm) A Snatch+Snatch balance=1rep 3@80% 3@85% 3@90% B 3-position clean (floor, below knee, mid-thigh)=1rep 2@85% 2@90% 2@95% C Halting Snatch grip... Continue Reading →

Tuesday, November 4, 2014

Deadlift 20 minutes to Build to a Heavy Set of 3 Reps "Snickerdoodle" AMRAP 3 10 Wallballs (14/20) , Adv (20/30) 20 Dubs/40 Rest 1:00 AMRAP 3 Burpees Rest 1:00 AMRAP 3 10 WallBalls 20 Dubs/40 Our team of 50+ members "Forged Steele CrossFit" will be racing this Saturday, Nov 8.

Shakedown in the ‘Dell

The only CrossFit competition in our area with a SWIM wod is BACK!! 2 person teams will consist of male/male and female/female in both Rx and scaled divisions. Competition will consist of 3 WODs at our athletic facility which includes tennis courts, turf field and swimming pools. Test your fitness on land and in the... Continue Reading →

Monday, November 3, 2014

Front Squat 5 x 3 rest 1 min btw sets 3 RFT 400m run 20 Push Press (55/75) 20 Box Jumps (20/24) --------------------------------------- Oly (7pm) A Pause snatch (1 sec just above knee) Settle in the bottom before standing 3@ 75% 2@ 80% 2@ 85% 1@ 90% B Hang clean + Jerk=1rep 3@ 85% 2@... Continue Reading →

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