Wednesday, May 31, 2017

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  ------------------------------- Oly 7pm  1) snatch 2 x 2 @70%  2 x 2 @75%  3 x... Continue Reading →

Tuesday, May 30, 2017

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

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... Continue Reading →

Friday, May 26, 2017

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

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

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... Continue Reading →

Tuesday, May 23, 2017

Strict Press 5 x 2 @ 90% 2RM  .  For time: 18-15-12-9-6-3 RDL (95/135) HSPU (Sc -DB PP)  V-ups 200m run/row Get ready "Murph" Monday May 29th

Monday, May 22, 2017

Front Squat  5 x 2 @ 90% of 2RM  .  12 min amrap 1 Power Clean 105/155** 10 dubs 10 Ab mat Situps 2 Power Clean 105/155 10 dubs 10 Ab mat Situps 3 Power Clean 105/155 10 dubs 10 Ab mat Situps 4 Power Clean 105/155 10 dubs 10 Ab mat Situps….. **or ~80%... Continue Reading →

Friday, May 19, 2017

For time:  100m swim/400m run 50 4-count flutter kicks  100m swim/400m run  50 Alt Lateral KB Lunges (R+L=2) 100m swim/400m run 50 V-ups 100m swim/400m run 20 In & Outs/40 Plank Alt.Arm/leg raises* 100m swim/400m run *Plank Alt Arm/leg raises= While in plank raise Rt arm + Lt Leg, then switch to Lt arm +... Continue Reading →

Thursday, May 18, 2017

Deadlift Warm up to 85% of your 3RM . Then do 5 x 2 .  For time:  2 Wall Walks 10 T2B 10 Burpees 2 Wall Walks 12 T2B 12 Burpees 2 Wall Walks 14 T2B 14 Burpees 2 Wall Walks 16 T2B 16 Burpees

Wednesday, May 17, 2017

For time:  30-25-20-15-10-5 Air Squats KBS (35/55) Box Jumps (20/24) 50m sled drag (90/135)  400m run Oly 7pm   Oly 6pm  1) Split Jerk 4×2/work up to 70% 2×1/75% 2) Sn DL w shrug 5×3/90,95,100,105,105+% of Sn 3) OHS 5×2/70,75,80,85% of Sn

Monday, May 15, 2017

Front Squat  Warm up to 85% of your 3RM . Then do: 5 X 3 .  4 RFT  50 Dubs/25 attempts/100 singles  10 power cleans (95/135) 50 Dubs/25 attempts/100 singles   200m run  ------------------------- Forged Steele CrossFit wins the Greater New Orleans International Dragon Boat race for a 3peat!!! We get to keep the dragon... Continue Reading →

Friday, May 12, 2017

30-25-20-15-10 Alt DB Pwr. Snatch (10-30/35-55) DB Russian Twist (R+L=1) Air Squats 50m swim/200m row/run **PJ will be at the. 8:00 & 9:00 classes helping anyone that would like some swimming tips & techniques. Oly 6pm  1)Snatch  Warmup to 2/70% then 2×2/75 2/80 2/85 2)C&J Warmup to 2/70% then 2×2/75 2/80 2/85 3)FS  5×5/60% of... Continue Reading →

Thursday, May 11, 2017

Deadlift Warm up to 80% of your 3RM, then do 5 x 3 . For Time: 800m row 40 Wallballs (14/20) 20 Pull ups 400m row 30 Wallballs  15 Pull ups 200m row 20 Wallballs  10 Pull ups

Wednesday, May 10, 2017

5 RFT  20 Burpees over bar  10 HSPU  10 GHD  200m run  **Please run on pavement, not across field/gravel Oly 7pm  1)Sn Pull+Sn+OHS 5×1/build up to max set then  2/-10% 2)Press from split 4×3/build to heavy set 3)OHS *2sec pause 4×2/75% of Sn 

Tuesday, May 9, 2017

Strict Press Warm up to 80% of your 3RM . Then do: 6 X 3 . For Time: 12-9-3-9-12: Thrusters (65/95) Chest to bar pullups Box Jumps (20/24)

Monday, May 8, 2017

Pause Front Squat 2RM . Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position. . 5 RFT: 9 Power Cleans (95/135) 15 HR Push-ups 21 Air Squats 10/13 Cal Row Oly 7pm 1) 2 sec Pause @Knee Snatch Warmup to 2/70 3@75 2@80 1@85 2) 2... Continue Reading →

Friday, May 5, 2017 

Happy Cinco de Mayo!!! For time: 50-40-30-20-10 HR push-ups  Ball 2 Toes (10/20 slamball)  Ball Slams Russian Twists (R+L=2) 100m swim/400m run  ———— Oly 6pm 1) snatch 3@ 75%  2@   80%  2@   85%  2) cln&jrk 3@ 75%  2@   80%  2@   85%    3) front sqt  3 x 3@80%

Thursday, May 4, 2017

Deadlift –  20 minutes to find your 2RM. (5-4-3-2-2-2-2) .  3 RFT 10 Curtis P’s (65/95) 30 dubs/15 attempts/60 singles . *1 Curtis P= Power Clean, Rt Lunge, Lt Lunge (bar in front rack position) + Push Press 

Wednesday, May 3, 2017

2 sets: E4mom x 2 400m run ME KBS (35/55) rest 1 min b/t sets . 2 sets: E4mom x 2 400m run ME Burpees  rest 1 min b/t sets . 2 sets: E4mom x 2 400m run ME OHS (65/95) rest 1 min b/t sets ***score is total of all max reps  Oly 7pm... Continue Reading →

Tuesday, May 2, 2017

Strict Press 20 min to find your 2 RM -then complete 1 set max reps (to failure) @80% of 2RM . For time: 21-15-9 WallBalls (14/20) Pull-ups  Clean & Jerk (75*/115) *For 75# use 2 x 10s on ea end of 35# bar 

Monday, May 1, 2017

Front Squat 20 min to find your 2 RM -then complete 1 set max reps (to failure) @80% of 2RM . 8 rds 200 m run 15 BoxJumps (20/24) Oly 7pm 1) E2mom 12 min Power Snatch  Sets 1-3   2 @ 75%  Sets 4-5   2 @ 80%  Set 6        2... Continue Reading →

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