Thursday, May 18, 2017

Posted: May 18, 2017 by jmdimitri in WOD

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

Posted: May 17, 2017 by jmdimitri in WOD

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

Tuesday, May 16, 2017

Posted: May 16, 2017 by jmdimitri in WOD

Strict Press

Warm up to 85% of your 3RM

.

Then do 5 x 3

AMRAP 15 Minutes:

30 Wallballs (14/20)

20 AbMat Sit Ups

10 Pull-ups  

Monday, May 15, 2017

Posted: May 15, 2017 by jmdimitri in WOD

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 for another year! 

——————

Oly 7pm

1) Hng Cln+FS+Pjerk

4×1/bar,50,60,65

2) CnJ

2/70% 

1/75

1/80

3×1 @85

3) BS
3×3/AHAP

3×1/+10%

Friday, May 12, 2017

Posted: May 12, 2017 by jmdimitri in WOD

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 cln 

Thursday, May 11, 2017

Posted: May 11, 2017 by jmdimitri in WOD

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

Posted: May 10, 2017 by jmdimitri in WOD

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