Archive for the ‘WOD’ Category

Friday, November 17, 2017

Posted: November 17, 2017 by jmdimitri in WOD

8am will swim/run by the pool.

All other classes will wod in the box.

Swim wod

3 RFT:

20 air squats

20 Ball 2 Toes (10/20 slamball)

20 Ball Slams

20 Russian Twists (R+L=2)

150m swim/400m run

.

5am, 9am & 5pm wod:

3 RFT:

20 wall ball (20/14)

30 burpees

20 power cleans (135/95)

30 Dubs

Thursday, November 16, 2017

Posted: November 16, 2017 by jmdimitri in WOD

10-9-8-7-6-5-4-3-2-1

HSPU

Front Squats (75/115)

50m Farmer’s Carry (35/55)

200m run

.

Finisher:

2 Rds NOT for time

10 Hollow Rocks

20 Sprinter Crunches

30 Second L sit hold (pull-up bar or paralette)

Wednesday, November 15, 2017

Posted: November 15, 2017 by jmdimitri in WOD

2 RFT:

200m run

20 KBS (35/55)

200m row

20 Walking Lunges

200m run

20 AbMat Situps

200m row

20 Sledge Hammers

200m run

20 Pullups

200m row

20 Box Jumps (20/24)

Tuesday, November 14, 2017

Posted: November 14, 2017 by jmdimitri in WOD

10 Min EMOM (50-70% Snatch)

1 Snatch Balance + 3 OHS

.

Teams of 2:

60-50-40-30-20

Deadlifts (135/195)

Cal Row/Bike/Ski

* female cal =45-40-30-20-15

Monday, November 13, 2017

Posted: November 13, 2017 by jmdimitri in WOD

Cleans- 

squat or power- 5-5-3-3-3

Form>weight

8 RFT 

50 Dubs (Sub 10/15 Cal row/ski/bike)

8 pull-ups 

8 Push Press (65/95)

8 burpees 

Our fierce competitors representing Forged Steele CrossFit this past Saturday at The Northshore Games.

Friday, November 10, 2017

Posted: November 10, 2017 by jmdimitri in WOD

Strength- Choose A or B

A) Bench 5 x 10 @50-70%

B) Reverse Lunges 5 x 10 (65/95)

.

18 min amrap 

50 Dubs 

10 Pull-ups 

15 GHD (AbMat Situps)

20 Bent Row (65/95)

50m sled pull (90/135)

200m run 

Thursday, November 9, 2017

Posted: November 9, 2017 by jmdimitri in WOD

“Morrison”

50-40-30-20-10

Wall Balls (10’/9’)

Box Jumps (24”/20”)

KB Swings (35/55)