Archives


Monday – 161114

Warmup Spealler Warmup CrossFit Warmup Strength Back Squat 5@70% 5@75% 4@80% 3@85% 3+@ 90% WOD 13 Minute AMRAP 1 Clean 135/95 2 C2B Pullups 3 Cleans 4 C2B Pullups 5 Cleans 6 C2B Pullups 7 Cleans 8 C2B Pullups 9…

Read More

Monday – 160919

Warmup Spealler Warmup CrossFit Warmup Strength Tempo Front Squats 5×3 @ 67.5% 53X0 – 5 Seconds Down – 3 Second Pause in Bottom – Up Fast – No Rest at Top WOD 50 Wall Balls 20/14 40 T2B 30 Box…

Read More

Tuesday – 160823

A while back, I learned that our very own Jon Dukes will be deployed soon. The good doctor will be in Honduras for about 9 months (I could easily have the location and/or duration incorrect. Amie says I don’t pay…

Read More

Tuesday – 160816

Strength Hang Snatch + Snatch – Work to heavy complex Hang Clean + Clean + Jerk – Work to heavy complex WOD 15 Minute AMRAP 21 Calorie Row or 400m Run 15 Burpees 9 Bench Press 135/95

Read More

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…

Read More

Tuesday – 160607

As you’ve probably heard, Laura V (W?) won the 63kg weight class at the USAPL Missouri State Powerlifting Meet on Saturday! Not only did she win, but she bested the next competitor by 80 lbs, broke two of her own…

Read More

Tuesday – 160524

We have a lot of events coming up! Next Monday is Murph with our friends from CrossFit Kirkwood, starring Ozark Smoke BBQ. The following Saturday, June 4, Laura will be competing at the Missouri State Powerlifting Open at the Lab…

Read More

Saturday – 160521

WOD From CrossFit LinchPin 05.09.2016 | MONSTER MASH 9-6-3 reps for time of: Squat Clean Thruster 155/105 Ring Muscle-ups 3 Rounds for time of: 50 ft Front Rack Lunge 155/105 15 Toes-to-bar 15 Kettle Bell Swings 70/53 For time: 150…

Read More

Friday – 160520

Christie Caira Today’s workout is… The Other Total Clean – 1 RM Bench Press – 1 RM OHS – 1 RM No sleeves allowed.

Read More

Tuesday – 160517

Meghan Bryant – 2015 USAW Regionals One of the most common mistakes in weightlifting is jumping forward. There are a number of things that cause this, but the effect is often a missed lift. One drill we use to fix…

Read More