Monday, November 30, 2015

We had 3 lifters representing Forged Steele CrossFit and Northshore Weightlifting Club at the Redline Athletics Turkey Classic Olympic lifting meet in Mandeville this weekend, Juliana Lentz, Catharine Callan & Dan Leddy. Dan & Juliana won 1st place and Catharine won 2nd place in their weight classes! Congrats!!    Dan Leddy   Juliana Lentz  Catharine... Continue Reading →

Friday, November 27, 2015

E3mom 24 (8 sets) .  Sets 1 & 2) 200m Run + AMRAP Power Clean (adv95/135), (Rx65/95) in remaining time. . Sets 3 & 4) 200m Run + AMRAP Burpees in remaining time. . Sets 5 & 6) 200m Run + AMRAP KBS (35/55) in remaining time. .  Sets 7&8) G200m Run + AMRAP FS... Continue Reading →

Monday, November 23, 2015

4 RFT 50 Dubs 15 KBS (35/55) 50 Dubs  15 Hang Power Cleans (75/115)   ------------------------------- Oly 7pm BB warmup 1)Power snatch  5x2/60,70,80,90,85% 2)Jerk from split  5x2/60,70,80,90% 3) BS 5x5+5#

Friday, November 20, 2015

21-18-15-12-9-6-3 Hang Power Snatch (55/75) Pull-ups 200m Run  ---------------------------------- Oly 6pm BB warmup 1) CnJ 5x2/60,65,70,75,70% 2) Sn Pull 4x3/work up to 100% 3) OHS *2 sec pause 6x2/ work up to 75-80% of Sn   

November 18, 2015

Skill: Handstand Practice Depending on skill level choose: 3 rds A) 10 Shoulder taps Or  B) 10 Plate Walk Ups Or C) 1 min HS hold  Or D) 1 min Max distance HS walk  .  3 RFT 10 Curtis P’s (65/95) 20 KBS (35/55) 30 dubs/20 attempts . *1 Curtis P= Power Clean, Rt Lunge,... Continue Reading →

Monday, November 16, 2015

5 RFT 20 WallBalls (14/20) 10 Hang Power Cleans (105/155) .  Finisher: 6 X 100m sprints  -sprint 100m, walk back, repeat 5 X's -------------------- Oly 7pm BB warmup 1) Three waves to 90+% (30min) 2) Sn Bal 3x2/80,85,90 3)BS  5x5+5#    

Friday, November13, 2015

5 RFT 20 OHL (65/95), Sc Wtd Lunges (front or back rack)  10 Burpees over Bar 10 T2B  --------------------------------------- Oly 6pm BB warmup 1) CnJ 20 min to Work up to max for the day  2)Press from Split 5x3/Work up to heavy set 3) OHS 2sec pause 5x2/75-80% of Sn  

Wednesday, November 11, 2015

Today we honor local hero: Sergeant Michael Guillory 1/14/84-12/14/12 .  See the video here: "Guillory" 6 RFT  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.    Fitness Option: 6... Continue Reading →

Tuesday, November 10, 2015

Snatch Find 1RM Two waves to max  *warmup to 70-80%  **restart wave after two misses  . Happy 18th Birthday Kirkland!! . 18 min AMRAP 2 Hang Power Cleans (65/95) 2 Push Press 200m run 4 HPC 4 PP 200m run 6 HPC 6PP 200m run ........... *Continue increasing HPC & PP by 2 per rd until... Continue Reading →

Monday, November 9, 2015

Front Squat  20 min to find 1RM 8 @50% warmup set 5@60% 3@70% 1@80% 1@90% 1@100% 1@100%+ . 5 RFT 7 pull ups 14 burpees 21 air squats 200m run -------------------------- Oly 7pm BB warmup 1) 2 Cln+1 jerk 6x1/work to heavy set  2) Sn Bal *2sec pause in catch 5x2/AHAP 3) BS 5x5/+5# from... Continue Reading →

Friday, November 6, 2015

2 RFT 200m run 30 WallBalls 200m run 30 KBS 200m run 30 OHS (35/45) 200m run 30 V - Ups  ------------------------- Oly 6pm BB warmup 1) 1Cln+2Jerks 20 min to Work up to max for the day  2) Sn grip Ppress 5x3/75-80% of Sn 3) OHS 2sec pause 5x2/75-80% of Sn  

Wednesday, November 4, 2015

5 RFT: 5 HSPU (Adv -deficit)  7 Deadlifts (155/225) Adv(185/275) 30 Air Squats 200m run -------------------------- Oly 7pm BB warmup 1) Hip Sn+Lo Hng Sn 2 waves up to heavy double *30 min 2) FS 5x5+5# from last set then  8-BS/same weight 3)100m lunges   

Monday, November 2, 2015

Front Squat (20min) 2 X 5 @ 80% 1 X 1 @ 95% .  3 min AMRAP X 3 30 Dubs/15 attempts or 60 singles 7 Front Squats (95/135) *Rest 1 min between amraps  -------------------- Oly 7pm  BB warmup 1) 3pos Cln *1sec pause ea rep 20min to Work up to max for today 2)... Continue Reading →

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