Friday 1/19/2018

CrossFit Raw Steel – Workout Of The Day Weightlifting *Allow 15 Minutes Squat Clean Thruster (1-1-1-1-1-1) Metcon *25 Min Cap Indiv: Metcon (Time) 3 RFT 15 American Swings 53-55/35 (70/45) 20 Alt. DB Snatch 50/35 (55/45) 25 Wallballs 20/14...

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Dynamic Conditioning

CrossFit Raw Steel – Dynamic Conditioning Metcon Metcon (3 Rounds for time) “Tosh” on the Rower 3 x (200m, 400m, 600m) Your rest is the amount of time it takes to row each distance. EX: row 200m in 45sec, then your rest is 45sec...

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Thursday 1/18/2018

CrossFit Raw Steel – Workout Of The Day Mobility Mobility (No Measure) 10 Minutes: VooDoo Band, Lacrosse Ball, Foam Roll, Barbell Mash and Strength Bands Weightlifting 10 Min EMOM Hang Squat Snatch Complex Snatch Grip DeadLift Hang Shrug...

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Wednesday 1/17/2018

CrossFit Raw Steel – Workout Of The Day Metcon *Set up in 2 Heats Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row...

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Saturday 1/13/2018

CrossFit Raw Steel – Workout Of The Day Weightlifting 12 Min EMOM Hang Snatch (10 Mn EMOM) Even Minutes: 0-2-4-6-8-10 Complex: Snatch Grip DL Hang Power Snatch Hang Squat Snatch Odd Minutes: 1-3-5-7-9-11 15 Double Unders 3 Ring Dips -Scale...

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Friday 1/12/2018

CrossFit Raw Steel – Workout Of The Day Mobility Mobility (No Measure) 10 Minutes: VooDoo Band, Lacrosse Ball, Foam Roll, Barbell Mash and Strength Bands Metcon *Must perform Complex unbroken.If you drop bar then complex must be repeated to...

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Thursday 1/11/2018

CrossFit Raw Steel – Workout Of The Day Weightlifting *Allow 20 Minutes Deadlift (4-3-2-1-1-1-1) Metcon *15 Min Cap* Metcon (Time) Buy In: 60 Double Under then 3 Rounds of: 21 American Swings 55/35 (70/45) 15 Box Jumps 24/20 9 Thrusters...

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Dynamic Conditioning

CrossFit Raw Steel – Dynamic Conditioning Metcon Metcon (No Measure) Partner EMOM 10 minutes, on the minute perform: 15m banded sprint 5 pushups 10 air squats Metcon (AMRAP – Reps) Partner WOD 4ROUNDS EACH While partner 1 Rows 250m...

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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