Archives


Tuesday – 160920

Warmup Spealler Warmup CrossFit Warmup Strength Snatch Balance + OHS – 8 Min to find heavy single – Scale to 2x overhead squat Snatch 3-Stop Snatch DL + Hang Snatch – Find heavy complex WOD 3 Rounds 400m Run 20…

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Friday – 160722

Warmup Spealler Warmup CrossFit Warmup Strength 5×5 Strict Press at 5RM Weight – Push press to finish each set OR Find 5RM Strict Press Then, 4×5 Strict Press at 5RM Weight – Push press to finish each set WOD 20…

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Wednesday – 160720

It’s that time of year, again! The CrossFit Games kicked off today with the Teen and Masters Divisions with a couple of tough workouts. Catch all the action at games.crossfit.com and ESPN3. Warmup Spealler Warmup CrossFit Warmup Endurance 3k Row…

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Friday – 160708

Warmup Spealler Warmup CrossFit Warmup Strength 5×5 Strict Press at 5RM Weight – Push press to finish each set OR Find 5RM Strict Press Then, 4×5 Strict Press at 5RM Weight – Push press to finish each set WOD 10-1…

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Friday – 160617

Fernando and Steve Warmup Spealler Warmup CrossFit Warmup Strength Find 5RM Strict Press Then, 4×5 Strict Press at 5RM Weight – Push press to finish each set WOD Partner WOD 1 Mile Sled Push 135/90 OR 1 Mile Tire Sled…

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Friday – 160610

Warmup Spealler Warmup CrossFit Warmup Strength Find Heavy Single Push Press Then, 5×3 @ 87.5% of HS WOD Partner WOD 20 Minute AMRAP 20 Tire Flip Burpee Jump Through* – Alternate reps 400m Double WB Carry 20/14 – One carries…

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Tuesday – 160607

As you’ve probably heard, Laura V (W?) won the 63kg weight class at the USAPL Missouri State Powerlifting Meet on Saturday! Not only did she win, but she bested the next competitor by 80 lbs, broke two of her own…

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Friday – 160603

While Laura is setting state records at the Missouri State Powerlifting Meet, we will have 8 teams competing at the Dynamic Duo competition! Here are the details: Dynamic Duo Competition CrossFit Uncharted Saturday, June 4 at 8:00 am Heat Times…

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Friday – 160527

Warmup Spealler Warmup CrossFit Warmup Strength Find Heavy Single Push Press Then, 5×5 @ 80% Accessory Work 5 Rounds of 10 Reps/Movement Strict Pullups (use a band as needed) Close Grip Bench @ 50% 1RM – Hands at shoulder width…

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Tuesday – 160524

We have a lot of events coming up! Next Monday is Murph with our friends from CrossFit Kirkwood, starring Ozark Smoke BBQ. The following Saturday, June 4, Laura will be competing at the Missouri State Powerlifting Open at the Lab…

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