Wednesday, November 8, 2017

Posted: November 8, 2017 by jmdimitri in WOD

In Teams of 2

AMRAP 20:

5 Power Snatch (65/95)

15 Plate Hops

10/15 Cal Row

*ea athlete completes a rd then switch, one working at a time

.

Finisher: 

With a partner, complete 10 Alt 200m sprints, 5 ea

Running to Feed the Hungry

5k and 1 mile fun run

This is an annual race on Thanksgiving morning, starts and ends at John Slidell Park. It’s a great way to start the holiday with your family, our group has fun every year and it’s such a good cause. Bring your kids too! 

Register early to receive your shirt and make sure to include your team name of: Forged Steele CrossFit! 

Link to register is here:

Click here to register

Tuesday, November 7, 2017

Posted: November 7, 2017 by jmdimitri in WOD

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

RDL (95/135)

HSPU (Sc-DB Press, assisted HSPU)

Box Jumps (20/24)

200m run

Finisher: 

2 Rds (NOT for time)

10 DB Lateral Raises 

10 DB bent row

20 Wtd Bridges

Monday, November 6, 2017

Posted: November 6, 2017 by jmdimitri in WOD

Emom 8

Even: 5 Cleans @70%

Odd: 30 Dubs (30 Sec attempts)

For time:

1 mile run

immediately followed by…

5 Rds of:

10 OHS (65/95)

10 Pull-Ups

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Record mile time as well as combined time for mile & wod)

Friday, November 3, 2017

Posted: November 3, 2017 by jmdimitri in WOD

All classes will swim EXCEPT 9:00, pool will not be available for. 9:00am class. 

For time: 

30-25-20-15-10

KBs 

200m swim/800m run

Oly

1) SnPull+PwrSn

6×2/work up to 80%

2) Pause in dip Jerk

4×2/work up to 90% of CnJ

3) FS

5x 8/75%

Thursday, November 2, 2017

Posted: November 2, 2017 by jmdimitri in WOD

Deadlift

20 min to find 1RM

8 @50% warmup set

5@60%

3@70%

1@80%

1@90%

1@95%

1@100%+

4 RFT

40 Air Squats

30 AbMat sit-ups 

20 Burpees

10 T2B

Wednesday, November 1, 2017

Posted: November 1, 2017 by jmdimitri in WOD

20-16-12-8-8-12-16-20

Alt DB snatch (35/50)

Box Jump Overs (20/24)

GHD 

Dubs

200m run

Tuesday, October 31, 2017

Posted: October 31, 2017 by jmdimitri in WOD

Reminder: 

NO evening classes today!

Have a safe & Happy Halloween!! 

Strict Press

20 min to find 1RM

8 @50% warmup set

5@60%

3@70%

1@80%

1@90%

1@95%

1@100%+

.

For time: 

1,000m row. 

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Ascending Ladder for 12:00

3 Thrusters (65/95)

3 Burpees over bar 

6 Thrusters 

6 Burpees over bar 

12 Thrusters 

12 Burpees over bar 

15 Thrusters 

15 Burpees over bar 

18 Thrusters 

18 Burpees over bar 

21……..