Archive for May, 2017

Wednesday, May 31, 2017

Posted: May 31, 2017 by jmdimitri in WOD

EMOM 30
1) 8 push press (65/95)

2) 30 Dubs/40 seconds of attempts
3) Row Cal (10/14)

4) 10 Box Jump Overs (20/24) 

5) 15 GHD (Sc -20 AbMat Situps)

**Increase/decrease reps, weight, etc as necessary 
Pregnant push-ups during Murph 

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Oly 7pm 

1) snatch

2 x 2 @70% 

2 x 2 @75% 

3 x 1 @80% 

2 x 1  @85% 

    

2) cln&jrk

3 x 1@ 70% 

3 x 1  @75% 

2 x 1   @80% 

 2 x 1 @ 85% 

3) front sqt

3 x 4 @85% 

Annalise has qualified for the CrossFit Games

Posted: May 30, 2017 by jmdimitri in WOD

Alright Forged Steele CrossFitters!!!!! It’s time to help Annalise and the Moore family get to the Games! Please share this with everyone you know, business owners, friends, etc. 

Tuesday, May 30, 2017

Posted: May 30, 2017 by jmdimitri in WOD

Strict Press– take no more than 20 minutes to warm up to 90% of your 2RM and do:4 x 2 

20 Min AMRAP:

7 Deadlifts (95/135)

5 Burpees over the bar

7 Power Cleans (95/135)

5 Burpees over the bar

200m row 

Monday, May 29, 2017

Posted: May 27, 2017 by jmdimitri in WOD

Memorial Day Murph Schedule

Classes will be 8 & 9 am, 5pm

Hope to see everyone Monday to honor Lieutenant Murphy. 
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Friday, May 26, 2017

Posted: May 26, 2017 by jmdimitri in WOD

50-40-30-20-10

air squats 

Ball 2 Toes (10/20 slamball) 

Ball Slams 

Russian Twists (R+L=2)

150m swim/400m run

Oly 6pm 

1) Power Clean

4×1/bar,60,70,80

2) Cnj doubles E2MOM12 (6-sets)

70,75,80,85,90

3)BS 

5 x 6, building 65-75%

Thursday, May 25, 2017

Posted: May 25, 2017 by jmdimitri in WOD

Dead lift – take no more than 20 minutes to warm up to 90% of last weeks 2RM and do:

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3 x 2 @90% of 2RM

5 RFT

10 Alt Pistols

20 KB Swings (35/55)

30 Lateral Parralette jumps

200m Run

Wednesday, May 24, 2017

Posted: May 24, 2017 by jmdimitri in WOD

For time:

800m run

50 wallball (14/20)

50 Burpee Box Jump Overs (20/24)

50 Pull-ups 

800m row 

Everyone, 

Download the free app “SugarWOD” the icon is pictured above. You can join our box and  your scores. You’ll need a password to join. Ask me at the box or text me, 985-788-0986 and I’ll give you the password. 

Jeannie

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Oly 7pm

1)Hng Cln+FS+squat jerk

4×1/bar,40,50,60

2) Cnj doubles E2MOM12 (6-sets)

70,70,75,80,85

3)BS 

3×8

30 DB step ups AHAP w control