Thursday 1/16/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Skills and Drills Wall walk + HS Walk (10 minute clock) -Every 2 minutes perform: 3 wall walks + 40′ HS walk OR 3 wall walks + 5 HS kick-ups (attempting to get balanced...

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Wednesday 1/15/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting Standard/Conventional Deadlift (14 min. clock) 10-8-6-4-4-2-2 Deadlift Metcon Metcon (AMRAP – Rounds and Reps) 12 min. AMRAP -2 Power cleans (115/75) -2 Push...

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Tuesday 1/14/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting Bench Press 15 Min Cap 5 sets of 5 ** each rep has a 3 sec. negative/lowering Bench Press (5-5-5-5-5) Metcon Metcon (Time) 6 rounds for time (20 min cap) -10 Ring...

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Monday 1/13/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Strength KB Supersets (2 sets of each couplet) -20 Dual KB Flutter Kicks + 10 Tall Kneeling Halo (each way) -15 Dual KB Bent Row + 10 Alt KB Thruster (5 each arm)...

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Saturday 1/11/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Speed/Power Prowler Push (12 min. clock) -3 attempts at max distance in 20 sec. (3 plates of 45s/25s) **sub with plate (45/25) on box push inside if weather does not allow...

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Thursday 1/9/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting 10 min. EMOM E- 3 Snatch Pull to Explode O- 1 Full Snatch at 80% **Stop and reset on each Snatch Pull to explode (see video) -focus on back angle staying the...

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Wednesday 1/8/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Strength Bench Dips Set 1: 20 at body weight Set 2: 12 with plates on lap Set 3: 12 with plates on lap Set 4: 10 with plates on lap, take plates off and go to failure *Assist...

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Tuesday 1/7/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting TEST 15 min. clock -5,5,3,3,1,1,1,1 Back squat working to 1 rm for the day **Immediately after each set, perform 1 standing broad jump for max distance -7...

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Monday 1/6/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Warm-up Perform the following before or after your bike wave… 3 rounds NOT for time… -12 DB Z Press -12 DB Bent rows w/ 1 sec. hold on chest e/rep -40 sec...

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Saturday 1/4/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting 10 Min to find 1RM Squat Clean Thruster Squat Clean Thruster Metcon Metcon (Time) 8 rounds for time: (24 min. cap) -3 Ring muscle-ups -5 full snatch (115/75) -10...

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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