Archives


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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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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Wednesday – 160622

The handstand pushup is an advanced movement that requires a tremendous amount of shoulder and core strength. Our main concern when performing HSPU is neck safety. If you are still working on building the requisite shoulder and core strength, the…

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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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Wednesday – 160420

Adam Erickson I love sleds because they are blind to size, skill, strength, and really everything other than your determination to give it hell. They reduce grown men to their knees. Good shot here, Kaitlyn. Warmup Spealler Warmup Run 200m…

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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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Wednesday – 160406

EmCee Hammer Pretty much sums it up, I’d say. Warmup Spealler Warmup Run 200m Gymnastics Work Endurance 3 Rounds Row 250m Run 200m Rest as needed between efforts WOD 21-15-9 Bar Facing Burpee Push Press 115/80 Rest 3 Minutes 21-15-9…

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