Saturday 10/12/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting 14 min Clock -Find 1rm full/squat clean Squat Clean Metcon *Make note in comments the weight you used for EMOM Metcon (AMRAP – Rounds) Macho Man EMOM for as...

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Friday OPEN WOD 20.1

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Metcon Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes Crossfit Games Open 20.1...

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Thursday 10/10/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Skills and Drills Core complex (15 min.) 4 sets -10-15 ab wheels/evil wheels (knock reps down so all unbroken) -30 sec. side plank e/side -14 alt. single leg TTB (scale w/...

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Wednesday 10/9/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting Bench Press – 4 Sets (14 min. clock) with ~60% 1RM 10 reps + 10 reps (-25% of first weight) Bench Press Metcon *Bar can only rest on the Front Rack...

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Tuesday 10/8/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Gymnastics 15 min. Clock -5 sets/every 3min. perform 3 BS ~60-75% 1rm **perform 3 consecutive broad jumps after each set for max distance Metcon (Distance) Broad Jump Metcon...

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Monday 10/7/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Skills and Drills 10 min. clock -in 3-4 attempts find max freestanding HS hold in 4×6′ box **scale in this order: Lateral wall assist HS hold(wall to side) Full wall...

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Saturday 10/5/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Strength Alt.Box step ups w/ DBs at side 5 sets of Alt 6R/6Lleg **box should make thigh just parallel or less Metcon Metcon (AMRAP – Rounds and Reps) 17 min. AMRAP...

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Friday 10/4/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *12 Min Clock Turkish Get Up (3 x 6-R/6-L) Metcon *30 Min Clock Metcon (AMRAP – Rounds and Reps) Partner workout 6 rounds AMRAP 4 min. on/1 min. off (30 min...

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Thursday 10/3/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *Establish a 3RM Back Squat 16 Min Cap Back Squat (3-3-3-3-3-3) Metcon Metcon (Time) 2 rounds for time -Run 400m -40 abmat situps -Run 200m -20 Hand release...

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Wednesday 10/2/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Metcon Metcon (4 Rounds for time) 4 sets: 1 every 3 min. -100m sprint -6 burpees -15 Airsquats **MAX EFFORT Metcon (Time) 4 RFT (15 min. cap) – 80 ft. HS walk (front rig...

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Tuesday 10/1/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Skills and Drills 14 min. EMOM Even: 8 rings rows (hold rings on chest 1 sec./rep) Odd: 8 ring pushups (hold bottom of pushup 1 sec./rep) Metcon *Scoring each round of G2OH...

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Re-Test Day!!

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting ReTest Day! Push Press 5-5-3-3-1-1-1-1 *14 min. to find max Push Press Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts...

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