Archives


Tuesday – 160726

Kristin Favre Warmup Spealler Warmup Barbell Warmup Strength 7 Minute Clock 400m Run Find Heavy Single Snatch in Remaining 7 Minute Clock 400m Run Find Heavy Single Clean in Remaining WOD 2 Rounds 2 Minutes Row for Cal 2 Minutes…

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Monday -160718

Warmup Spealler Warmup CrossFit Warmup Strength Back Squat Find 5 RM WOD 6 Rounds 5 Clean and Jerk 155/105 50 Double Unders 200m Run

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Thursday – 160602

TBT – Laura Vineyard 2013 Laura’s been putting some serious work in to prepare for the Missouri State Powerlifting Meet. If you’re around on Saturday, make sure to stop by the Lab Gym on Manchester, just west of Kingshighway. She’s got…

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Wednesday – 160601

Warmup Spealler Warmup Rowing Review WOD #1 2000m Row – Minute 1: 1 Situp – Minute 2: 2 Situp – Minute 3: 3 Situp – Etc, 14 minute cap WOD #2 7 rounds run 200 1 clean +FS+ jerk @…

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Saturday – 160514

Hero WOD “Crain” 2 Rounds 34 Pushups 34 Deadlift (135/95) 34 Box Jump (24/20) 34 Clean and Jerk (95/65) 34 Burpee 34 Wallball (24/20) 34 Pullups *Run 50m after each movement As always, consider scaling reps or partnering this workout.

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Tuesday – 160419

Preston Stigall Anybody happen to catch this handsome-devil Power Clean and Push Jerk 285 American El-Bees to a very near miss last week? That said… Warmup Spealler Warmup Run 200m Gymnastics Work Strength Snatch 3-Stop Snatch Deadlift + Hang Snatch…

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Wednesday – 160413

Griffin Griff says… If properly scaling your workouts is cool, consider me Miles Davis. Today’s workout could be performed as prescribed by nearly everyone in the gym. HOWEVER!! That doesn’t mean that it should be performed as prescribed by nearly…

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Tuesday – 160329

Steve Allbright Steve, I put you on the blog today just to prove to myself that I could successfully upload a photo of you. Mission accomplished. For all the athletes that complete Open Workout 16.5 and didn’t quite get enough…

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Thursday – 160310

Frank Selvaggio Frank joined 314 back in 2012 on his drive home from a doctor that told him that he needed blood pressure medication. Frank asked the doc to give him three months to get it under control without the…

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Monday – 160307

Cori Clark Cori took Open Workout 16.2 by clearing 2 reps of the 145lbs Clean in the 3rd round in an impressive display of Engine Capacity, Strength and Efficiency. I think it’s worth noting that when she started at the…

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