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Thursday – 160825

Warmup Spealler Warmup CrossFit Warmup Strength Deadlift 6×5 @ 70% WOD 13 Minute AMRAP 2 Bear Complex 155/105 2 Muscle Ups

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Monday – 160801

Man, summer is just FLYING by! I can’t believe it’s already August. Soon, kids (and teachers) will be back in school, and the temperatures (hopefully) will drop. Five months until the end of 2016. 152 days. That’s 152 days of…

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Saturday – 160521

WOD From CrossFit LinchPin 05.09.2016 | MONSTER MASH 9-6-3 reps for time of: Squat Clean Thruster 155/105 Ring Muscle-ups 3 Rounds for time of: 50 ft Front Rack Lunge 155/105 15 Toes-to-bar 15 Kettle Bell Swings 70/53 For time: 150…

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Monday – 160502

Warmup Spealler Warmup Run 200m Gymnastics Work Strength Back Squat 5 x 8 @ 65% WOD 5 Rounds for Time 4 x 50m Shuttle Run 7 x Muscle Up 30 x Air Squat

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Monday – 160411

Warmup Spealler Warmup Run 200m Gymnastics Work Strength Back Squat Heavy Single Then, 5 @ 55% of W1RM 5 @ 62.5% of W1RM 3×10 @ 67.5% of W1RM WOD 5 Rounds 2 Wall Climbs 2 Muscle Up* 5 Box Jumps…

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Friday – 160401

Shane Skowron CLICK HERE for other workouts created by Shane. CLICK HERE to see CrossFit 314 and CrossFit South City tackle Shane’s “Filthy 15 Miles” in 2013. Warmup Spealler Discuss Scaling Options Workout “October Breeze” Workout created by Shane Skowron…

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Saturday – 160319

Mikko Salo – 2009 CrossFit Games Champion Warmup Spealler Warmup Crossfit Warmup Chipper WOD From the 2009 CrossFit Games, for time: 15 barbells cleans (155/105) 30 toes to bar 30 box jumps (24″/20″) 15 muscle-ups (10 muscle-ups females) 30 dumbell…

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Saturday – 160312

Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the…

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Thursday – 160218

Megan Goudy Our yoga instructor will beat up your yoga instructor. Just kidding. Meg’s more of a pacifist. But she’ll probably out-muscle-up and certainly out-deadlift your yoga instructor. N.B. – Azra is just ALWAYS creepin’ in the background of these…

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Wednesday – 151209

EmCee Hammer (Emily Cuba) I’ll give 10 Super Special Bonus Points for every 314’er you can name in this picture. I am really good at this game, but I can only name 6 athletes with certainty. I have educated guesses…

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