Thursday 4/27/2017

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting Double Kettle Bell Push Jerk (5-5-5-5-5) Front Rack Position – Dip Drive Re-Dip*In between attempts perform: 3 Strict close grip pull ups (Hands touching...

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Wednesday 4/26/2017

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Mobility 8 Minutes of Mobility Weightlifting Squat Clean Thruster (2-2-2-2-2) *Allow 15 Minutes for this Strength *Must Clean from the ground into a thruster into 2nd thruster...

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Tuesday 4/25/2017

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Metcon 1-Mile Run (Time) Max Effort 1-Mile Run15 Minute Cap “Diamond” (AMRAP – Rounds and Reps) 20 Min AMRAP 15 WallBalls 20/14 (24/14 10′) 20 Double...

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Monday 4/24/2017

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting Front Squat (3-3-3-3-3) *Allow 15-18 Minutes Metcon Metcon (Time) 3 RFT 10 Push Press 115/85 (135/95) 10 Toes to Bar (5 Bar Muscle Ups) 10 Over Head Squats 115/85...

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Friday 4/21/2017

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Metcon Indiv: Metcon (Time) Perform For Time: 75 Double Unders 50 Power Swings 55/35 (70/55) 25 Alt. DB Snatches 45/35 (55/45) Partn: Metcon (Time) Perform For Time: Partner WOD...

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Thursday 4/20/2017

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Mobility Mobility (No Measure) 10 Minutes: VooDoo Band, Lacrosse Ball, Foam Roll, Barbell Mash and Strength Bands Weightlifting Shoulder Press (1-1-1-1-1) Push Press (2-2-2-2)...

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Wednesday 4/19/2017

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting Snatch Balance (2-2-2-2-2) *Allow 15-18 Minutes *May use racks for this skill transfer. *Receive bar in back squat position with hands in Snatch grip...

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Tuesday 4/18/2017

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting Deadlift (5 X 3 @ 80-85% of 1 RM) *Allow 18 Minutes for this Strength *Work up to percentage weight then perform 5 sets of 3 reps at that weight. Metcon Met 1...

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Monday 4/17/2017

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting Clean (1-1-1-1-1-1) *Allow 15 Minutes to establsih a 1 Rep Max Clean Metcon Metcon (Time) 5 Min Cap 30 Shoulder to Overhead 115/85 (135/95) Metcon (AMRAP –...

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Saturday 4/15/2017

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting “Shankle Complex” 15 Minutes to establish max load: 1 Deadlift, 3 Hang Clean Pulls, 1 Hang Clean, 2 Jerks Metcon Metcon (Time) Perform For Time: Run...

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Friday 4/14/2017

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Mobility 8 Minutes Mobilize Weightlifting Turkish Get Up (3-3-3-3) *Allow 10-15 Minutes for this Strength/Skill Movement Metcon Metcon (AMRAP – Rounds and Reps) 20 Min...

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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