Archives


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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Tuesday – 160816

Strength Hang Snatch + Snatch – Work to heavy complex Hang Clean + Clean + Jerk – Work to heavy complex WOD 15 Minute AMRAP 21 Calorie Row or 400m Run 15 Burpees 9 Bench Press 135/95

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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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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 – 160125

314 Ladies Night I’ll tell you two things, Folks: The Open is right around the corner. You can sign up HERE. You can bet your bippy there’ll be Wall Ball, Rowing and Double Unders. And Burpees. Get your hustle on…

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Monday – 160118

Laura O’Leary After achieving full extension in your Clean, the bar is momentarily “weightless,” at which time you must aggressively pull yourself under the barbell. It can be pretty darn scary pulling yourself under a bar that might weigh as…

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Monday – 150928

12th out of 82 teams at the 2015 Heart of America Competition. So freaking proud of you guys. Rx division next year? Warmup Spealler Warmup CrossFit Warmup Strength (Juggernaut – Deload) Front Squat Find a heavy triple WOD 13 min…

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Saturday – 150801

Warmup Spealler CFWU WOD “The Royal Tenenbaums” Teams of 3 100 Deadlift 80 Hang Power Clean 60 Front Squat 40 Jerk 20 Thruster *Only 1 person works at a time **EMOM all do 5 Burpees ***135/95 ****But everybody do the…

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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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