Athlete Profile – Morgan Steele

Name – Morgan Elliot Steele Age – 24 Hometown – Algonquin, IL How long have you been CrossFitting? – 1.5 years Former / current other athletic endeavors? – Soccer and Snowboarding. First WOD? – Unofficially (before I knew what Crossfit even was) “Murph” during one of the many Army ROTC workouts throughout my college career.[…]

WOD 10/31/2014

Mobility Loaded Front Rack Stretch http://m.youtube.com/watch?v=A4fCotXM0nA Strength EMOMx7 (Beast Builder v1) Min 1: 7  unbroken Hang Squat Cleans + 1 Jerk, 1(155#/105#) Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks[…]

WOD 10/28/2014

Strength 1RM Power Snatch 4×2 Snatch Pull From Low Hang, work up to a heavy set Conditioning AMRAP 3: 3 Power Snatch (115#/80#) 20 DU Rest 3 minutes AMRAP 4: 4 Power Snatch (95#/65#) 20 DU Rest 4 minutes AMRAP 5: 5 Power Snatch (75#/55#) 20 DU

WOD 10/24/2014

Conditioning 5RFT: 200m Run 15 Abmat Sit-Ups 30 Double unders Strength – work to heavy set of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS Power Clean + Hang Squat Clean + Squat Clean Push Jerk from back rack + Split Jerk from Front

WOD 10/22/2014

Strength 8×4 Backsquat, across Conditioning 3 rounds for time 25 Wall Balls (20#/14#) 25 KB Swings (55#/35#) Post WOD  1 minute – Max distance farmers carry (70#/55#) 1 minute – Max effort double unders, for reps 1 minute – Max effort air squats, for reps