Archives


Wednesday – 160504

Warmup Spealler Warmup Run 200m Gymnastics Work Endurance 8 x 200m Run, 60sec Rest WOD EMOM – 16 1. 25 Wall Ball 2. 250m Row 3. 25 Kettlebell Swing 70/53 4. 25 Situps w/ WB

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Monday – 160425

Greg Schmidt Greg’s one of those guys – you know the type: got all the cool toys, devlishly handsome like George Clooney, beastly strong, etc… But most importantly, he’s about the most kind-hearted and humble individual you will ever meet….

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Wednesday – 160406

EmCee Hammer Pretty much sums it up, I’d say. Warmup Spealler Warmup Run 200m Gymnastics Work Endurance 3 Rounds Row 250m Run 200m Rest as needed between efforts WOD 21-15-9 Bar Facing Burpee Push Press 115/80 Rest 3 Minutes 21-15-9…

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Thursday – 160121

Dan Maners I think Dan is more or less the male equivalent of Laura O, the Silent Assassin. He casually squats 400lbs in a pair of sneaks, and regularly posts Rx performances that place him at the top of the…

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Tuesday – 160112

Caitlin Powell Here are some sweet accomplishments Caitlin’s recently put together after only four short months at the gym: Strict Chin (with Typewriter variation) Deadlift 315lbs Show-stopping dance moves to MC Hammer’s “Can’t Touch This.” There is no doubt she was destined to…

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Saturday – 151114

Niki Baker Warmup EXTENSIVE Spealler Warmup WOD 10 Minute AMRAP 200m Run 10 Pullups 10 Pushups Rest 3 Minutes 10 Minute AMRAP 250m Row 25 Air Squats 25 Hollow Rocks Rest 3 Minutes 10 Minute AMRAP 25 Triple Unders 25…

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Friday – 150213

314 Invitational, 2015 Edition Warmup Spealler CFWU Strength Deadlift 5-3-1+ 90%(75-85-95) WOD 5 Rounds 10 Sumo Deadlift 185/135 Shuttle Run 250m Row

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Thursday – 150108

Lindsey Valenzuela – 2013 CrossFit Games Runner-Up I came across this quote from one of my favorite CrossFit Athletes, and I could not agree more with the sentiment. To all the hard working moms, dads, 8-5’ers, first responders and anyone…

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Tuesday – 150106

Dave Coe on the Row I’m a huge fan of setting a hefty number of goals to work toward. Last week, I came across Dave’s goals on the old Facebook: Weight below 210 Run a consistent 9 min mile Unassisted…

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Wednesday – 140305

Amy Dehart No doubt about it: I love the CrossFit Open. There’s no other time throughout the year that I will really put it all out there for every last rep. Jones, well done. You got me. Everyone who competed,…

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