Workout of the day October 1st 2014

by Goose September 30, 2014
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Skill/WOD 10 Minutes to Work up to a 1RM Overhead Squat 5:00 Rest 30-20-10 OHS (approx 40% of 1RM from today) Sit Ups :30 Hollow, :30 Arch, :30 Rest x 4 Tips Little OHS here today, focus on locking in your elbows and “breaking” your bar apart. Gotta stay locked in at all times! Focus […]

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Workout of the day September 30th 2014

by Goose September 29, 2014
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Skill/WOD 3 Sets: 20 Deadlift at approx (30%-50% 1RM Deadlift) Objective is to be touch and go, unbroken 2:00 Between Sets 750m Row 20KBS 400m Run 20 KBS 400m Run 20 KBS 750m Row 5 Sets Pull Ups 1-6 Ladder Tips The goal on the deadlifts is to go unbroken, and work solid form here! […]

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Workout of the day September 29th 2014

by Goose September 28, 2014
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Skill/WOD 3 Rounds each partner (12m Total) 2:00m Rounds Alternating between partners 10 Hang Power Clean (approx 50-60% 1RM Clean) Row for Max Meters with remaining time 5:00 Between Workouts 3 Rounds each partner (12m Total) 2m per round aleternating partners every 2m 10 Front Squat (same weight as before) Max Burpees with remaining time […]

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Workout of the day September 27th 2014

by Goose September 27, 2014
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Skill/WOD Three sets: A1) Back Squat x 8 @ 30X1 Rest 60 seconds A2) Single-Arm Dumbbell Row x 10 reps @ 2111 Rest 60 seconds 5x AMRAP3 Burpees x 3 reps Air Squats x 6 reps Russian Kettlebell Swings x 9 reps 1:00 between amraps Tips Let’s shake out those post comp legs with some […]

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Steel Fitness Workout 2

by Josh Bobrowsky September 25, 2014
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Just 2 days until our Internal Competition with Steeltown and IF.   Here is workout 2   9 Minute Running Clock 0-6 minutes Find a Max for the following complex 1 clean (any type) 1 hang clean 1 shoulder to overhead 6-7 Minutes  Max Reps for deadlift with the weight from the previous complex. 7-9 […]

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Workout of the day September 26th 2014

by Goose September 25, 2014
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Skill/WOD Four Sets: A1) Shoulder Press x 6 reps @ 2111 Rest 45 seconds A2) BandPull aparts x 10 Reps 3 Rounds for Time: 20 Shoulder to Overhead Row 500 Meters 30 hollow rocks perfect form Tips Little different tempo here today on the shoulder press, focus on controlling your weight and don’t overextend the […]

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Workout of the day September 25th 2014

by Goose September 24, 2014
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Skill/WOD Six Sets: 3 sets for technique 3 working sets 2 Hang Power Clean + 1 Hang Squat Clean For time: 135/95 Power Clean x 15 reps Burpees x 15 reps CSR Power Clean x 10 reps Burpees x 15 reps CSR Power Clean x 5 reps Burpees X 15 reps Tips Get some snap […]

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Steel Fitness Internal Competition Info and Workout 1 released

by Integrated Fitness September 24, 2014
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The big day is coming up. This Saturday is the first annual Steel Fitness internal competition. This is a great day to compete or come out and cheer those on who are competing. All classes will be canceled this Saturday for all 3 of our gyms. We look forward to seeing you there. Saturday competition […]

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Workout of the day September 24th 2014

by Goose September 23, 2014
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Skill/WOD Four Sets: A1)Deadlift x 6 reps @ 20X1 Rest 45 seconds A2)False Grip Ring Rows x 10 @ 22X2 Rest 45 seconds “Annie” 50-40-30-20-10: Double-Unders Sit-Ups HSPU Practice – Shoot for 2x Max Rep Sets + 3x 8-14 Ring Dips Tips Let’s see how well all your double under practice has been paying off […]

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Workout of the day September 23rd 2014

by Goose September 22, 2014
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Skill/WOD Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of: 10 Goblet Squats (53/35) 10 Box Jump-Overs (24/20) 10 Hand-Release Push-Ups For time: Row 500 Meters CSR Row 500 Meters Accumulate 3:00 Front leaning rest Tips Little partner WOD here today, quick rounds will mean quick turnover […]

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