Friday 8/23/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting 15 min. clock **”Spend some time getting comfortable with split cleans, don’t worry about going heavy. Men stay under 115, women under 95. It should be...

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Thursday 8/22/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Skills and Drills Inverted row (set up barbell in rack) (13 min. clock) -5 sets of 5 with :03 pause with chest touching at top of every rep *30 sec. hollow high plank after each...

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Wednesday 8/21/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting 12 min. Clock -4 sets of 8 working to heavy set for the day Front Squat (8-8-8-8) Metcon Metcon (Time) For time (alternating movements): -20-18-16…2 American...

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Tuesday 8/20/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting 6 sets of 2 Snatch complex (13 min. clock) – Pausing snatch pull + full snatch *Snatch pull with :03 pause above knee *Reset, and full snatch–try to...

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Monday 8/19/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Skills and Drills Split squats with back foot on rower seat (14 min. clock) -5 sets of 10 each leg https://youtu.be/dJw0Ng5VmWM **For split squats, recall Bulgarian split squat...

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Saturday 8/17/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Warm-up 3 Rounds with Therabands (14 min. Clock) :20 kickbacks right (rest :10) :20 kickbacks left (rest :10) :20 standing abduction right (rest :10) :20 standing abduction left...

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Friday 8/16/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *Push Jerk to 3RM in 5 sets Push Jerk (3-3-3-3-3) Metcon Metcon (Calories) Team Workout: Teams of 2 6 rounds 3 min. on/1 min. off -10 Squat Clean Thrusters...

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Thursday 8/15/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Skills and Drills 5 RNFT 1:00 dead hang on bar (accumulate 60s on bar-activating shoulder Midline Stable) :20 hollow hold on ground Metcon Metcon (Time) 3 Rounds (at moderate...

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Wednesday 8/14/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting 8 Min EMOM – 1 Rep Overhead Squat (OHS) THEN 1 rep: 10 second pause at the bottom of the OHS @ ≥ 50% Overhead Squat Metcon *Score is as many reps of...

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Tuesday 8/13/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Kettlebell RDL (4 x 10 each leg) Metcon (AMRAP – Rounds) Death by DL + Pushups Rx 135/95 EMOM until failure: Min 1: 1 DL + 1 Pushup Min 2: 2 DL + 2 Pushups etc.*Score is...

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Monday 8/12/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting Bench Press 8- 8- 8- 8*- 8* On last two sets: do 8 reps and then drop 25-30% and go to failure–do this quickly, have partner(s) help Metcon Metcon (AMRAP...

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Saturday 8/10/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Skills and Drills Ring Muscle-up Skills & Drills Refer to movement hierarchy for scaling -jumping muscle-ups or banded, -Ring pull-ups, -False-grip ring rows, -Hollow/arch...

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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