Archives


Wednesday – 160608

Jon Goudy I have received confirmation that Jon DID survive the Dynamic Duo competition. In fact, I heard that he, and all the 314ers, did an AWESOME job! But the question is, “What were the team names?” We had a…

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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 – 160404

Warmup Spealler Warmup Run 200m Gymnastics Work Strength Back Squat Heavy Single Then, 5×10@ 60% of W1RM (90%) WOD 16 Minute EMOM 1. 10 Handstand Pushup 2. 15/10 Calorie Row 3. 10 Toes to Bar 4. Shuttle Run

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Saturday – 150425

Warmup Spealler CFWU WOD Monster Mash 11.17.14 With a continuously running clock: For time: 21 Deadlifts 225/155 200m Shuttle run(50m out & back, x2) 15 Deadlifts 200m Shuttle run 9 Deadlifts 200m Shuttle run Rest 5 minutes & repeat, but:…

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Tuesday – 150407

Does your Overhead Squat look like this? No? Then we have some work to do. Here’s a fun article from Juggernaut on the Thoracic Spine and it’s importance. The article is jam packed with info. You might sit down with…

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Friday – 150213

314 Invitational, 2015 Edition Warmup Spealler CFWU Strength Deadlift 5-3-1+ 90%(75-85-95) WOD 5 Rounds 10 Sumo Deadlift 185/135 Shuttle Run 250m Row

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Monday – 141124

Warmup Matt Chan Warmup CrossFit Warmup Strength Back Squat Warm up to 50% of 1RM Then, 1×5 @ 60% of 1RM 1×20 @ 65% of 1RM WOD “Stand and Deliver” 12min AMRAP 15 Squats (115/80) Shuttle Run 15 Deadlift Shuttle…

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Wednesday – 140827

How many CrossFit 314’ers can you name in this photo? 5 Super Special Bonus Points for each. N.B. – Super Special Bonus Points will be redeemed at the end of the year for prizes. Good luck. Warmup 5 Minute Spealler…

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Monday – 140811

Renee Putnam Today’s workout will be blisteringly fast. Be sure to reach full extension of every rep with your shoulder stacked over your hip over your heel – like Renee. N.B. – Let’s all take a second to chuckle to…

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Wednesday – 140702

Zech Teasdale I tell you what, that Neil Jones has been on his photo A-Game recently. And I’ll tell you what else, that Zech Teasdale has been on his athletic A-Game recently. In the last month, I’ve seen him PR…

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