Archives


Tuesday – 160927

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

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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…

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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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Saturday – 160305

Danielle Breece and Azra Denic A couple of my favorite small but mighty athletes. And incidentally, Danielle, I think your performance on 16.1 was my favorite out of the whole bunch. Warmup Spealler CFWU Strength Clean and Jerk Hang Clean…

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Saturday – 160227

I got all swept up in the Open today and forgot to post the workout. One thousand apologies. BUT I AM SO DAMN PROUD OF ALL OF YOU ATHLETES!! Strong Work!! Warmup Spealler CFWU Strength Clean and Jerk Hang Clean…

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Monday – 160104

Dani Kretzer Dani demo’d her undisputed prowess in the Burpee-Over-Fill-in-the-Blank” at the Tag Team Throwdown about month ago. She is just freaking good at them. It doesn’t mean the rest of us are bad at them. She is just very…

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Monday – 150608

Warmup Spealler Skip CFWU 3 Rounds 5 RDL 5 Hang Power Clean 5 Front Squat Strength Hang Clean 10 Minutes to work up in weight Then, 8 Minute EMOM 3 Hang Clean – Heavy as possible – Adjust weight as…

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Thursday – 150319

Vinny Rybar, Steve Albright, and Rocky Tucker Warmup Spealler CFWU Strength 2 x Hang Clean + Jerk WOD Run 600 30 Kettlebell Swings Run 400 20 Toes to Bar Run 200 10 Handstand Pushup

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Monday – 150309

Warmup CrossFit Warmup 3 Rounds of 10 Strength Back Squat 5-3-1+ 90%(75-85-95) Workout of the Day 30 Hang Cleans 135/95 100 Double Under 20 Hang Snatch 75 Double Under 10 Thrusters 50 Double Under

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Wednesday – 141119

Shawn Gawrys Shawn has everything in life that I have ever wanted, but I’m slowly but surely catching up: 400lbs Deadlift Virtuous Pullup Virtuous Beard Shawn, you are hands down one of the best athletes that I know. Great having you…

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