12/14/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Skills and Drills 20 min. -Every 2 min. perform 8/6 cal bike (or row) + 6 Hollow/arch swings + 2 ring MU **rest in remaining time ***scale with Kipping Toes to rings or Toes as...

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Friday 12/13/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Metcon *45 Minute Cap **Just like the song: 1st day of Christmas/On the 2nd day 2 Ring Dips and 1 C & J/On the 3rd day T2B-2 RingDips and 1 C&J Eastside “12 Days...

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Thursday 12/12/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting Heaving Snatch balance *Refer to video: https://youtu.be/VCYa3N9Qb4o -find 1rm in 13 min. **focus on getting arms locked out, if you fail the bar will fall in...

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Wednesday 12/11/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Skills and Drills 15 min. EMOM 1- 5 strict HSPU + 10 sec. hold 2- 10 Hollow/arch kips on bar 3- 6 alt. pistols (scale using pole/rings, to a box, or frog squats) scale Strict...

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Tuesday 12/10/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Gymnastics Strict pullups -4 sets of 5 strict pullups each w/ a 3 sec. negative **use bands to keep the tempo Metcon Metcon (Time) For time: 15-12-9 -Front Squats, 95/65 lbs...

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Monday 12/9/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting Banded Deadlifts (14 min. clock) -6 sets of 3 *start around ~40% of weight and red or purple bands https://youtu.be/A0nlkHJqmew?t=33 Deadlift (3-3-3-3-3-3)...

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Saturday 12/7/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting 14 min. EMOM E- 10 banded KB swings O- 1 Turkish Getup each arm https://youtu.be/NrrPr1pAtqw Turkish Get Up Metcon Metcon (Time) For Time: (20 min. clock) -500m...

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Friday 12/6/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting 12 min. EMOM -3 power cleans **focus on footwork, landing in squat stance just higher https://youtu.be/O32-Ae8SNIc Power Clean Metcon Metcon (Time) “For...

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Thursday 12/5/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Strength Single arm alternating Dumbbell bench press -4 sets of 30 (15/e arm) https://youtu.be/25dLj7_NyLM Metcon Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP -20...

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Wednesday 12/4/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting Back Squat (14 min.) -5 sets of 3 *first rep of each set has a full 5 sec. hold in the bottom of squat Back Squat (3-3-3-3-3) Metcon *We have rope climbs- DO Not...

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Tuesday 12/3/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting Push Press (13 min. clock) 5 sets of the following -5 Pushpress + 15 sec. hold OH on last rep Push Press (5-5-5-5-5) Metcon Metcon (AMRAP – Reps) 9 min...

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Monday 12-2-2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Skills and Drills 14 min. clock 6 sets -5 seated box jumps at one medium/high height + 1 Deadlift *Box height should be manageable and no where near failure...

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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