Tuesday 8/4/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting 15 Minutes to establish a 1 Heavy Rep Snatch 0-9- work up to 80-90% 5 Min EMOM- 5 attempts at a Heavy Snatch Snatch Metcon *Bring your Grips Metcon (AMRAP...

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Monday 8/3/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *15 Minutes to establish a Heavy 1 RM C&J Clean and Jerk Metcon *18 Minute Cap *Sit Ups – MB tap overhead and in between legs Metcon (Time) 4 RFT 10...

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Saturday 8/1/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Metcon *45 Min Cap 5K Gone Bad (Time) Run 1000m 30 squat and jump over 12 parallette Run 1000m 30 hand release pushups Run 1000m 10 KB swings(55, 35#) 10 box overs (24, 20) 10...

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Friday 07/31/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting 18 Minutes Deadlift Work up to a heavy single near 80% then, 5×3 @ 60% + bands (short rest between sets) Metcon * 15 Min Cap *Catch last rep of WB...

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Thursday 07/30/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *12 Minutes Bench Press 5 @ 70% of 1 RM 5 @ 75% Max @ 80% MUST HAVE SPOTTER Metcon Metcon (Time) 10 KB/DB Sit Ups 35/25 Max reps unbroken Thrusters...

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Wednesday 07/29/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Gymnastics *Bring Your Grips. Toes-To-Bar (Every 3 minutes for 12 Minutes: 15 Toes to Bar) Goals Should be as few sets as possible. Metcon *20 Min Cap Metcon (Time) “For...

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Tuesday 07/28/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *E2MOM (12 Minutes) Squat Snatch 3 @ 70% 2 @ 75% 1 @ 80% 3 @ 75% 2 @ 80 % 1 @ 90 % Metcon *Set clock to 18 minutes. *Score is max burpee...

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Monday 7/27/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting 15 Minutes Death by unbroken Shoulder to Overhead Push Press-Push Jerk-Split Jerk— Every Minute perform complex adding a complex every minute Min: 0 PP/PJ/SJ...

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Saturday 07/25/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *15 Minutes Back Squat (10×3 @ 60% with :03 negative) Metcon Metcon (Time) “6 Rounds for time (rest 1:1) 6 tire flips (3 out, 3 back) 200m shuttle...

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Friday 07/24/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting 12 Min EMOM 0-2: 4 Power Position Power Clean 3-5: 3 Above Knee Power Clean 6-8: 2 Below Knee Power Clean 9-13: 1 Power Clean Power Clean Metcon *22 Min Cap*...

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Thursday 07/23/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *12-15 Minutes *Utilize racks Shoulder Press (5 x 3 building to 80-90%) Metcon Metcon (AMRAP – Rounds) 18 min. E3MOM 5 HSPU (Rx+=Strict) 12 Hang muscle...

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Wednesday 07/22/2020

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Gymnastics *12 Minutes Handstand Walk (4 attempts HS walk as far as possible) Use 5 foot segments on rig to guage distance. If you are able to make it all the way across, turn...

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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