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 →

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