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Tuesday – 160920

Warmup Spealler Warmup CrossFit Warmup Strength Snatch Balance + OHS – 8 Min to find heavy single – Scale to 2x overhead squat Snatch 3-Stop Snatch DL + Hang Snatch – Find heavy complex WOD 3 Rounds 400m Run 20…

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Tuesday – 160913

Click here to add your miles to the September Running Challenge Warmup Spealler Warmup CrossFit Warmup Strength Snatch Balance – 8 Min to find heavy single – Scale to overhead squat Snatch 3-Stop Snatch DL + Hang Snatch – Find…

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Tuesday – 160830

If you happen to follow CrossFit Kirkwood’s blog, today’s may seem familiar… Back in 1996, I was an incoming freshman at Saint Louis University High School. I grew up in Oakville and went to a private grade school. That’s not…

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Saturday – 160827

Best of luck to Meghan, Dani, Preston, and Drew who will be competing at G3 this weekend. Stop by Chaifetz if you’re in the area to cheer them on. For tickets and heat info, check out the FB page. Warmup…

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Wednesday – 160817

This is a goat. Cute, right? This is my goat. In CrossFit, a goat is a movement that we struggle with. For me, it’s wall balls. That target just always seems so far away! Consequently, I avoid them at all…

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Thursday – 160811

Warmup Spealler Warmup CrossFit Warmup Strength Deadlift 7×5 @ 65% of 1RM WOD From CFNE “Hangman” 21 Hang Power Cleans 135/95 21 Lateral BB Burpees 100 Double Unders 15 Hang Power Cleans 15 Lateral BB Burpees 75 Double Unders 9…

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Tuesday – 160802

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 EMOM 8 Front Rack Lunges 95/65…

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Friday – 160722

Warmup Spealler Warmup CrossFit Warmup Strength 5×5 Strict Press at 5RM Weight – Push press to finish each set OR Find 5RM Strict Press Then, 4×5 Strict Press at 5RM Weight – Push press to finish each set WOD 20…

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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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Wednesday – 160713

The beep test is a test that is designed to estimate an athlete’s VO2 max. It is a fitness requirement for dozens of organizations, including the Royal Marines, Australian Special Forces, and The Blue Bulls Rugby Referee Association (you know…

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