Saturday 9/14/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Skill 12 min EMOM Even: 2 rope climbs Odd: 45 sec. weighted elbow plank Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″Box...

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Friday 9/13/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting Press in split (14 min. clock) 5 sets of 5 each leg forward (10 press each set) **walk feet out to perfect jerk landing stance Shoulder Press (5 x 5R & 5L)...

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Thursday 9/12/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Strength 4 sets (12 min.) -max reps strict pullups (bodyweight) + max reps banded pullups (green band) **scale with max reps w/purple or red band + max reps with green **record...

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Wednesday 9/11/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Metcon *45 Min Cap “9/11” WOD (Time) Perform For Time: 9 Rounds of 11 Lateral Burpees over Bar 11 Hang Power Clean 135/95 11 WB 20/14 Buy Out: 2001 M Run

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Tuesday 9/10/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting Deadlift + Box Jump Combo 5 sets every 3 min. -8 heavy but smooth Deadlifts **perform 5 tall box jumps directly after each set Deadlift (8-8-8-8-8) Metcon Metcon...

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Monday 9/9/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting 16 min. to find max -Full clean + 3 FS + jerk *you squat 4x each attempt Full Clean/3FS/1Jerk Full Clean 3 Front Squats 1 Jerk Metcon Metcon (AMRAP – Rounds...

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Saturday 9/7/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting 5 sets of 3 -Snatch balance **on the last rep of each set, hold bottom of squat for 5 sec. Snatch Balance (3-3-3-3-3) Metcon Metcon (Time) 10 rounds for time -10...

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Friday 9/6/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Strength 4 sets (15 min. cap) -50m sled push **pick sled weight that is tough but you won’t stop whole time **take turns and rest ~2 min. after each Metcon Metcon (Time) 3...

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Thursday 9/5/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Skills and Drills 12 Minutes RDL/Bent Row combo 3 sets of the following all unbroke -15 RDL (bar goes just below knee) -15 Bent row -12 RDL -12 Bent row -9 RDL -9 Bent row...

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Wednesday 9/4/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *15 Minutes -5 sets of 3 working to max for the day **each rep has a full 3 sec. pause at the bottom of each rep **have a partner count 3 sec. every rep/set Front...

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Address
2335 E Chestnut Expy #100, Springfield, MO 65802
Phone
417-501-9343
Open hours
Mon - Sat (See Schedule)
Phone: 417-501-9343
2335 E Chestnut Expwy | Bldg D, Suite 100
Springfield, MO 65802