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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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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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Wednesday – 160803

Warmup Spealler Warmup WOD Team WOD 30 Minute AMRAP Teams of 3 500m Row 50 Situps 50 Box Jumps 24/20 15 Hang Power Clean 185/125 Rest Until All 3 Athletes Finish – Teammate 1 Starts Row – Teammate 2 Starts…

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Thursday – 160623

TBT – Steve Allbright 2013 We’re going to take another swing at the ring work we did earlier this month. The rings can be a scary thing, but they can also be tremendously beneficial. No matter what fitness or skill…

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Tuesday – 160510

Warmup Spealler Warmup Run 200m Burgener Warmup Skill/Strength Snatch Work – from The Outlaw Way 160509 5×3 Touch-and-Go Power Snatch Then, 1 set of Max Unbroken Power Snatches at 80% of above. WOD 15min AMRAP 30 Situps 20 Hang Power…

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Saturday – 160416

Carlos Garriga Love for that 6am, Carlos. N.B. – If I were the emoticon type, I would use the winking one here. Warmup Spealler Warmup Run 200m Gymnastics Work WOD “The Royal Tenenbaums” Teams of 3 100 Deadlift 80 Hang…

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Monday – 160229

Paige and Tasha. And Tony. Spring is in the air, Folks. That means 10 x 200m Run is fittin’ to sneak its way back into the programming!! N.B. – Tony could be catching up OR about to LAP Paige and…

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Friday – 160205

Angie Hoots Just Hoots bustin’ her hump like she does 5-6 days a week. Every week. Without fail. Year round. (Lest you misconstrue that Hoots is just “genetically lucky.” NOPE. Just a bad-@$$.) Keep up the Strong Work, Hoots. Warmup…

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Thursday – 160107

Coach Rob (with myself cheesin’ in the background) The Hang Power Clean finishes at full hip and knee extension with elbows clearly in front of the barbell. While I am a proponent of the reverse grip, hip thrusting bicep curl,…

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Monday – 151221

Ladies Night at CrossFit 314, November 2015 When we program Pushups in a workout for time, (rather than as Gymnastic Quality Work), I am always concerned that those athletes wishing to post the highest score of the day will sacrifice…

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