Monday, December 29, 2014

5 x 3/6 FS/BS@70% FS 5RFT 5 Hang Power Cleans (105/155) 1 Rope Climb 25 Dubs/50 Fitness: 5 RFT 15 MedBall Cleans 10 Ring Rows 25 Pulls Airdyne (L=1, R=2) ---------------------------------- Oly (7pm) A) Sn+HSn+SnBal+Sn=1 3/60% 2/65 1/60 B) Rack power Jerk (no Split) 3/65% 3/70 3/75 C) Sn grip RDL w Pause @ knee... Continue Reading →

Friday, December 26, 2014

Split Jerk 5 x 2 AHAP 5-10-15-20 Burpees Wall Balls (14/20) Box Jumps (20/24) 200m run ----------------------------- Oly (6pm) A) Power Sn 3/3@65% 2/2@70% B) Power Cln+Hang cln=1 3@65% 3@70 2@75 C) Back Squat 4x6@75% D) 4rds 10-BB rollouts :30- GHD hip ext hold

Christmas Schedule

Tuesday 23rd - Regular schedule Wednesday 24th - 5, 8 & 9am, 4 & 5pm (There will be no 6pm nor 7pm on Christmas Eve) Thursday 25th - Closed Friday 26th - Regular schedule

Tuesday, December 23, 2014

Back Squats 3 x 10 @ 65-70% 1 x ME 3 rounds of: 15 OHS (55/75), Adv (75/115) 30 Straight leg Abmat Sit-ups 45 KBS (35/55), Adv (45/70) Our Forged Steele CrossFitters representing at the Reindeer Run

Monday, December 22, 2014

Clean (squat) 5 x 3 * work up to 85% of your max clean For time: 10,9,8,7....1 Power Clean (95/135) Pistols -30 Dubs after each Rd ------------------------------- Oly (7pm) A) Sn+HSn+OHS=1 3/60% 2/65 1/60 B) Rack Jerk 3/65% 3/70 3/75 C) Sn deads w Pause & knee 4/90% of snatch 4/95 4/100 D) 4rds 10-BB... Continue Reading →

Friday, December 19, 2014

Saturday 12/20 Schedule: We will have 1 class at 10:00am. Please join everyone for the Reindeer Run 1 mile & 5k!!! See you afterwards at 10:00 for some CrossFit! Bench Press 3-3-3-3-3 21-15-9 HSPU Jumping Lunges/side T2B ---------------------------------- Oly (6pm) A) 1 Snatch E2MOM10 (5 sets) 70% 75% 80% 85% 85+ B) Cln+hang cln+jerk=1 3/65... Continue Reading →

Wednesday, December 17, 2014

Split Jerk 5 x 2 AHAP 3 RFT 400m run 6 C2B (Adv 3 MU) 12 Burpees 18 Box Jumps (20/24) -------------------------------------- Oly (7pm) A) (BACK TENSION!) 2second Pause snatch @ 2" from floor+snatch=1 rep 3/80% 2/85% 2/90% 1/90+ B) (Max effort EVERY attempt) 1 clean&jerk E2MOM16 (8sets) 70% 75% 80% 85% 85+ 90% 90+... Continue Reading →

Tuesday, December 16, 2014

OHS 5 x 2 "Chief" Max rounds in 3 min. 3 Power Cleans 95/135 6 HR push ups 9 air squats *Rest 1 min, repeat for total of 5 cycles Endurance/Fitness Option: Sub 4 x 25m shuttle runs for 3 PC FSCF Christmas Party

Monday, December 15, 2014

Today we honor local hero: Sergeant Michael Guillory 1/14/84-12/14/12 See the video here: "Guillory" 6 ROUNDS 12 Romanian Dead Lifts (65/95), Adv (95/135) 14 Pendlay Rows (65/95) 12 Back Squats (65/95) 14 Wall Ball (14/20) 28 Dubs/60 singles Guillory was assigned to 1st Marine Special Operations Battalion at Camp Pendleton. -------------------------------------- Oly (7pm) A) (HEAD... Continue Reading →

Christmas Party Reminder

Christmas Party location has changed to: 304 Dockside Dr. Slidell, 70461 No gift exchange this year, instead we are raising $$ to Adopt A Family in need for Christmas. Please bring your donation to class or to the party. Thanks to those that have already contributed!!! Message Jeannie if you have any questions, 985-788-0986.

Friday, December 12, 2014

Emom 10 2 second Pause snatch @ above knee + snatch *Start @50%, focus on a good setup & technique, increase load only if form is near perfect. 10 Rds** 0:30 WallBalls(14/20)/0:30 KBS (35/55) ---------1 min rest-------- 10 Rds 0:30 Ball Slams (10/20)/0:30 Candlesticks (Scale for candlesticks=Hollow Rocks) ** Goal is to set standard for... Continue Reading →

Thursday, December 11, 2014

Squat challenge=55 For time: 20 Pendlay Row (95/135) 40 HR pushups 30 Hang Power Cleans (95/135) 20 Cal Row/Airdyne 100 Dubs/200 singles 20 Cal Row/Airdyne 30 Hang Power Cleans 40 HR push-ups 20 Pendlay Row

Tuesday, December 9, 2014

Squat Challenge=45 (Skill Work) Three sets, not for time, of: Fixed or Ring Dips x 5-7 reps Kettlebell or Dumbbell Snatch x 5-7 reps/arm Double-Under Practice x 60 seconds WOD Amrap 12 3-6-9-12-15……. Burpees Box Jumps (20/24)

Monday, December 8, 2014

Squat challenge=65 10,9,8…1 Curtis P’s (75/115) 50m (2×25) *Curtis P= Power Clean Left lunge Right lunge Push Press Endurance/Fitness: 10, 9, 8...1 Lateral Goblet Squat (20/35) KB Lunge Alt KB PP 50m run ----------------------------------------------------- Oly (7pm) A) (HEAD THROUGH & FAST FEET) Every 2min for 10min (5sets) Split jerk+BN split jerk 2/ 75% of jerk... Continue Reading →

Friday, December 5, 2014

Split Jerk 4 x 3 AMRAP 15 Up Ladder of: Power Clean (75/115), Adv (105/155) T2B *1 PC & 1 T2B 2 PC & 2 T2B 3 PC & 3 T2B……. Squat Challenge=50 (this is totally voluntary) -------------------------------------------------- Oly (6pm) A) (SPEED) Hip Snatch+Snatch=1rep 2/80% 1/85% 1/90% B) Snatch Balance 3/75% 2/85 2/95 C) Back... Continue Reading →

Tuesday, December 2, 2014

4 x 200m row sprints (Row, rest 1-2 minutes, repeat 3x's) *can sub 1:00 airdyne sprint Emom8 1 Hang Power Snatch + 1 Snatch *Priority is form, add weight if form is solid 5 RFT 30 Dubs/90 20 Kettlebell Swings (35/55) 10 Pullups Squat Challenge=35 squats

Monday, December 1, 2014

5×3 Strict Press 18 Min AMRAP 200m Run 9 Air Squats 6 Deadlifts (95/135), Adv (135/185) 3 Front Squats (same weight as DL) ---------------------------------------------- Oly(7pm) A) (BACK TENSION!) 2second Pause snatch @ 2" from floor+snatch=1 rep 3/75% 2/80% 2/85% 1/85+ B) (Max effort EVERY attempt) 1 clean&jerk E2MOM16 (8sets) 70% 75% 80% 85% 85+ 90%... Continue Reading →

Blog at WordPress.com.

Up ↑