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…
Read MoreWarmup 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…
Read MoreWarmup 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…
Read MoreTBT – 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…
Read MoreWarmup 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…
Read MoreCarlos 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…
Read MorePaige 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…
Read MoreAngie 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…
Read MoreCoach 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,…
Read MoreLadies 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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