Archives


Tuesday – 160809

Warmup Spealler Warmup Barbell Warmup Strength 3-Position Snatch – High Hang – Hang – Ground *Work to heavy complex 3-Position Clean + Jerk – High Hang – Hang – Ground – Jerk WOD 10 Minute AMRAP 10 Box Jump Overs…

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Friday – 160729

Warmup Spealler Warmup CrossFit Warmup Strength Strict Press Find 1 RM Partner WOD 3 Rounds 200m Farmer’s Carry 340/240 50 Box Jump Overs 24/20 30 Axle Hang Clean & Jerk 140/90

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Wednesday – 160608

Jon Goudy I have received confirmation that Jon DID survive the Dynamic Duo competition. In fact, I heard that he, and all the 314ers, did an AWESOME job! But the question is, “What were the team names?” We had a…

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Thursday – 160303

Carrie Russell Here are some facts you might not have known, Folks: Carrie Russell has lost something like 130lbs, run 20+ marathons, and has now been CrossFitting for 6-months. She just completed 16.1 last week and gave it absolute hell….

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Wednesday – 151118

My reaction when I see a workout come up in the programming that I just might win! Warmup Spealler Warmup CrossFit Warmup WOD 10 Rounds 200m Run 10 Box Jumps Overs 24/20 15 Situps Jesse – 15:40rx, 1st Place Gregg…

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Thursday – 151105

Frank Merz While the judging standard for the pullup is simply to get your whiskers just a hair over the bar, (pun intended), greater gains are made by pulling the bar all the way to your collar bone, or simply…

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Friday – 150925

The photo above is some guy’s graphical representation of a 1% daily improvement over the course of a year. I found it on the internet using the Google Machine, and I think it’s handy. You guys have probably heard me…

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Wednesday – 150916

Warmup Spealler Warmup CrossFit Warmup WOD 800m Run 30-20-10 Double Under Situp 600m Run 30-20-10 Russian Kettlebell Swing 70/53 Box Jumps Over 24/20 400m Run 30-20-10 Goblet Squat 70/53 4-Count Flutter Kick Rob – Sub-30min Jesse – Stuck with Rob…

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Wednesday – 150701

Warmup Spealler CFWU CFE Work EMOM – 8 Even: 75 Double Under Odd: 200m Run Workout of the Day “The Hudson Nebulizor” For Time: 200m Sled Push 250/180 800m Run 30 Box Jump Over

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Monday – 150622

Guest Blog Entry: by Neil Jones In case you haven’t heard, Laura put up an AMAZING performance at the Powerlifting Meet this weekend!! The short story is that she won her weight class, PRed all three lifts, set a few…

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