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Friday – 160708

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 10-1…

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Wednesday – 160706

Warmup Spealler Warmup CrossFit Warmup Endurance 4 Minute Tabata Calorie Row 2 Minute Rest 4 Minute Tabata Double Unders WOD 9 Minute Ladder 1-2-3-4-5-6-7-8-9…….. Pullup Box Jump 24/20

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Wednesday – 160629

Warmup Spealler Warmup CrossFit Warmup Endurance Run 200 – 400 – 600 – 800 Rest 90 seconds between Compare to 160622 WOD 3 Rounds 25 x (MBC + Wall Ball 20/14) 100 Double Unders

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Tuesday – 160621

Drew McManus When you think about the best lifters in the gym, Drew should definitely be on that list. He has tremendous pulling strength (recently hit an easy 20lb pr at 435) and great speed under the bar. Look for…

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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…

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Tuesday – 160531

Like every year, it was AWESOME to see so many folks tackling Murph! It was great to have our friends from CrossFit Kirkwood come down, too! One of my favorite things is to check Facebook after a major event to…

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Monday – 160523

Katie Barlage Things have been a little hectic lately, and I’ve definitely fallen behind on my To-Do List. One of those items is to talk about the squat cycle that we’ve been on (thanks to Sheila for keeping me on…

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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…

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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 – 160430

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the…

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