Tuesday 2/18/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting Back squat + box jumps (18 min.) -Every 3 min. for 6 sets *3 Speed back squats + 2 tall box jumps **pick a weight with squats to control decent and then stand up...

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Monday 2/17/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting 10 min. clock – One rep every 20 sec. -1 power clean + push jerk Clean and Jerk Metcon Metcon (AMRAP – Reps) 19 min. Clock – Score is total reps...

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Saturday 2/15/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting Squat Snatch Metcon Metcon (AMRAP – Reps) 20 min. EMOM 1- 4 Bar MU (scale w/ 12 hollow/arch kips) 2- 4 Strict Ring Dips (scale w/ bands) 3- 1 Rope climb...

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Happy Valentine’s Day

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting 12 min. EMOM E-1 turkish get up/arm O-10/8 Cal row sprint Turkish Get Up Metcon Double DT (30 min. cap) 10 rounds for time (5 each) -12 deadlifts (155/105) -9 hang...

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Thursday 2/13/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting 15 min. EMOM – increase weight as able Min. 0-4: 3 push press Min. 5-9: 3 thrusters Min. 10-14: 3 front squats **all work is from the floor Push Press...

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Wednesday 2/12/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Skills and Drills Slam ball + Muscle-up 10 min. EMOM -5 slam balls 50/35 -3 ring muscle ups Make transitions fast, complete each round AFAP Scale MU with lower reps OR Ring Kip...

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Tuesday 2/11/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Skills and Drills 6 sets – one every 90 sec. -3 strict pullups + 10 sec. strict hollow hang + 3 strict pullups **scale pullups first with lower reps(i.e. 1+1), then with...

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Monday 2/10/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting 18 min. clock -6 min. EMOM *1 full clean w/ pause just above knee + 2 Jerks **this part is to “”grease the groove”” ensure you are in good...

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Saturday 2/8/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Skills and Drills Offset kettlebell swings 4 x 10 offset each way **Using different weighted KBs (but close in weight), do 10 swings with the left arm between legs and right arm...

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Friday 2/7/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting 13 min. clock Tempo alternating dumbell bench press (:05 count lowering) -15/12/10/8 each arm Non-working arm stays locked out while opposite arm does bench press...

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Thursday 2/6/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting Tempo Front Squats (every 3 min.) -5 sets of 5 (:03 down and :03 up) ** as soon as you rack the bar perform 8 squat jumps as high as you can go! Front Squat Metcon...

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Wednesday 2/5/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting 20 min. EMOM Min. 1- 3 hang power snatch + 3 OHS Min. 2- 5 PVC OHS squat therapy on wall Min. 3- 3 Heavy snatch Pulls to explode (add weight) Min. 4- 1 Full/Squat...

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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