Category: Daily WOD


Monday – 121008

Everybody make it through week 1? Made my goal at the MO’ Cowbell Half Marathon running a 1:29:22. Since Neil and Tim have been posting videos of their performances, you can click here to view mine. Congratulations to all the…

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Saturday – 121006

Warmup CrossFit Warmup 3 Rounds of 10 WOD 200m Run 20 Wall Balls 20/14 20 KBS 400m Run 40 Wall Balls 20/14 40 KBS 800m Run

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Friday – 121005

I’m running this Half Marathon this weekend. It’s flat, local and has MO’ Cowbell than other races in the St. Louis area. I’m pumped about it. Consequently, I may arrive at Sunday’s Open Gym a little late. So if you’re…

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Thursday – 121004

Warmup CrossFit Warmup 3 Rounds of 10 WOD CrossFit Total Back Squat Shoulder Press Deadlift The athlete is to make 3 attempts at a 1-rep max for each lift. Rest as needed between sets. As many warm-up sets as necessary…

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Wednesday – 121003

A question about Weight Loss came up yesterday. This is my go-to resource. For specific questions about nutrition and/or weight loss, email Neil or Jesse. ¬†For extreme tough-love, email Tim. Warmup CrossFit Warmup 3 Rounds of 10 Skill Pullups WOD…

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Tuesday – 121002

The best $2/month I spend. -Jesse Warmup CrossFit Warmup 3 Rounds of 10 Skill Muscle Ups WOD Partner WOD 8 Minute AMRAP Line Touches

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Monday – 121001

50/50 starts today. Post your movement to comments, write it on the white board at the gym, or log it in your “Dear Diary” if you don’t want to tell anyone what your new, top-secret ninja-skill will be over the…

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Saturday – 120929

Excited to have a mish-mash of three teams in the First Annual CrossFit Country Throwdown! Team 1 – “CrossFit 314 Ladies” – Rosamar Novotney, Liz Vansickle, Amy Howard Team 2 – “Nothing But a Peanut” – Dan Howard (CF314), Eric…

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Friday – 120928

Warmup CrossFit Warmup 3 Rounds of 10 Strength Shoulder Press Advanced 5@65%, 3@75%, 1+@85% Intermediate 3×1 @75% Beginner 3×1 for form WOD “Jeremy” 21-15-9 OHS 95/65 Burpee

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Thursday -120927

Warmup CrossFit Warmup 3 x 10 Skill Double/triple-under Alternate with rope climb WOD “Annie” 50-40-30-20-10 Double Unders Situps

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