Archives


Saturday – 160730

Warmup Spealler Warmup CrossFit Warmup WOD 800m Run 50 Wall Balls 50 WB Situps 400m Run 30 HSPU 30 Burpees 200m Run 10 Wall Climbs 10 Bar MU 200m Run

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Wednesday – 160511

Rob and Will (And Ben, but he is out of sync.) Warmup Spealler Warmup Run 200m Gymnastics Work Endurance 800m Run for Time Then, 2 x 400m @ 800m Pace WOD EMOM – 12 Even: 15 Toes to Bar Odd:…

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Saturday – 160507

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to…

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Tuesday – 160426

Josh Kretzer That head-through position though! Warmup Spealler Warmup Run 200m Gymnastics Work Strength 3-Stop Snatch Deadlift + Hang Snatch – Work to heavy complex *3-Stop Snatch Deadlift – 1″ off Ground – Just Below Knees – In Hips WOD…

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Wednesday – 160309

Zech Teasedale I don’t know much, but I know these two things: Zech’s pullup is positively bangarang; That is FOR SURE J-Dukes’ forearm/elbow. Warmup Spealler CFWU Gymnastics 15min EMOM 1. 30 Sec L-Sit 2. 3 x Weighted Pullup 3. 15 x…

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Saturday – 160130

Megan Bryant As long as we’re on the “Small but Mighty” category… Warmup Spealler Warmup SKIP CrossFit Warmup Monster Mash CrossFit Linchpin Test 7 4 Rounds for Time: 4 Power Clean 205/145 4 Front Squat 4 Shoulder to Overhead For…

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Saturday – 150102

I love a packed gym for a Partner WOD on a Saturday morning. Have fun with this one, crew. Warmup Spealler Warmup CrossFit Warmup Partner WOD Reps Shared 0:00 – 10:00 50 Thrusters 95/65 50 Burpees Max Calorie Row 10:00-13:00…

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Monday – 151228

Coach Ben Marsh Hope everyone had a safe and merry Christmas. Now let’s get to setting some new PR’s before the New Year! Warmup Spealler Warmup CrossFit Warmup Strength Back Squat Find 1 RM WOD 100 Double Unders 200m Run…

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Saturday – 151205

U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation…

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Wednesday – 151028

Sarah Balza – Coach at Bare Hands CrossFit in Columbia, IL This is the most dynamite photo of an athlete at full extension during an Olympic lift that I have ever seen. Sarah, I’ve only had the pleasure of watching…

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