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Monday – 161114

Warmup Spealler Warmup CrossFit Warmup Strength Back Squat 5@70% 5@75% 4@80% 3@85% 3+@ 90% WOD 13 Minute AMRAP 1 Clean 135/95 2 C2B Pullups 3 Cleans 4 C2B Pullups 5 Cleans 6 C2B Pullups 7 Cleans 8 C2B Pullups 9…

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Monday – 161003

Well, we didn’t quite make our goal for the running challenge. But, I know that many of you got out there and ran/walked. I know it got me to throw on my running shoes and log a few miles. And…

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Saturday – 160827

Best of luck to Meghan, Dani, Preston, and Drew who will be competing at G3 this weekend. Stop by Chaifetz if you’re in the area to cheer them on. For tickets and heat info, check out the FB page. Warmup…

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Monday – 160815

Warmup Spealler Warmup CrossFit Warmup Strength Back Squat Find 3 RM WOD 21-15-9 Pull ups Thrusters 95/65 Ring dips

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Laura O’Leary Warmup Spealler Warmup Barbell Warmup Strength 6 Minute EMOM 2 TnG Power Snatch – Modify weight as needed 2 Minute Rest 6 Minute EMOM 2 TnG Power Clean – Modify weight as needed WOD 10-1 Pullup Burpee Box…

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Saturday – 160716

Warmup Spealler Warmup CrossFit Warmup WOD “Lumberjack 20″ 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24”)…

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Wednesday – 160706

Warmup Spealler Warmup CrossFit Warmup Endurance 4 Minute Tabata Calorie Row 2 Minute Rest 4 Minute Tabata Double Unders WOD 9 Minute Ladder 1-2-3-4-5-6-7-8-9…….. Pullup Box Jump 24/20

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Monday – 160620

Happy Father’s Day to all the dads out there! Warmup Spealler Warmup CrossFit Warmup Strength Back Squat Use W1RM or 90% 1 @ 70% 1 @ 77.5% 5×3 @ 82.5% WOD 9-15-21 Pullups OHS 95/65 3 burpees every min

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Monday – 160606

Laura and I had a TON of fun at the Missouri State Powerlifting Meet – more on this tomorrow. BUT I was pretty bummed that I had to miss all of teams at the Dynamic Duo. I can’t wait to…

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Monday – 160523

Katie Barlage Things have been a little hectic lately, and I’ve definitely fallen behind on my To-Do List. One of those items is to talk about the squat cycle that we’ve been on (thanks to Sheila for keeping me on…

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