Archive for November, 2015

Monday, November 30, 2015

Posted: November 30, 2015 by jmdimitri in WOD

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 Callan

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Front Squat (20min)
*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

*Set 6 – 1 rep @ 85%

*Set 7 – 1 rep@ 85-90%

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For time:

3, 6, 9, 12, 15

Hang Squat Clean (95/135)

Burpees

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Oly 7pm

BB warmup

1) PSn+HSn+SnB+Sn

1/60, 1/65, 1/70, 1/75, 1/70%

2) Sn Ppress 

4×3/AHAP record load

3) BS

5×5+5#

Friday, November 27, 2015

Posted: November 27, 2015 by jmdimitri in WOD

E3mom 24 (8 sets)

Sets 1 & 2)

200m Run + AMRAP Power Clean (adv95/135), (Rx65/95) in remaining time.

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Sets 3 & 4)

200m Run + AMRAP Burpees in remaining time.

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Sets 5 & 6)

200m Run + AMRAP KBS (35/55) in remaining time.

Sets 7&8)

G200m Run + AMRAP FS (adv 95/135,  (Rx65/95) in remaining time.

*Your score is the total number of reps of ea movement you complete in each of the 8 X 3-minute rounds.

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Oly 6 pm  

    

Wednesday, November 25, 2015

Posted: November 25, 2015 by jmdimitri in WOD

Regular Class Schedule today!! 

Surprise Pre Thanksgiving WOD 

   

Tuesday, November 24, 2015

Posted: November 24, 2015 by jmdimitri in WOD

4 RFT

21 Box Jumps (20/24)

18 Wall Balls (14/20)

15 Burpees

12 GHD   

Monday, November 23, 2015

Posted: November 23, 2015 by jmdimitri in WOD

4 RFT

50 Dubs

15 KBS (35/55)

50 Dubs 

15 Hang Power Cleans (75/115)  

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Oly 7pm

BB warmup

1)Power snatch 

5×2/60,70,80,90,85%

2)Jerk from split

 5×2/60,70,80,90%

3) BS

5×5+5#

Friday, November 20, 2015

Posted: November 20, 2015 by jmdimitri in WOD

21-18-15-12-9-6-3

Hang Power Snatch (55/75)

Pull-ups

200m Run 

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Oly 6pm

BB warmup

1) CnJ

5×2/60,65,70,75,70%

2) Sn Pull

4×3/work up to 100%

3) OHS *2 sec pause

6×2/ work up to 75-80% of Sn

  

Thursday, November 19, 2015

Posted: November 19, 2015 by jmdimitri in WOD

Emom 25 (5rds)

Min 1: 10 Burpees

Min 2: 150/200m row

Min 3: 14 Alt Pistols or 25 Air Squats

Min 4: 10 GHD (Sc 15 AbMat sit-ups)

Min 5:  10 Box Jumps (20/24)