Archives


Wednesday – 160928

Warmup Spealler Warmup CrossFit Warmup Endurance 3 x 500m Row – Rest as needed between – Score is slowest time WOD 10-1 Power Clean 135/85 Box Jump 24/20 – 15 Situps after each round

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Wednesday – 160803

Warmup Spealler Warmup WOD Team WOD 30 Minute AMRAP Teams of 3 500m Row 50 Situps 50 Box Jumps 24/20 15 Hang Power Clean 185/125 Rest Until All 3 Athletes Finish – Teammate 1 Starts Row – Teammate 2 Starts…

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Wednesday – 160713

The beep test is a test that is designed to estimate an athlete’s VO2 max. It is a fitness requirement for dozens of organizations, including the Royal Marines, Australian Special Forces, and The Blue Bulls Rugby Referee Association (you know…

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Monday – 160627

Greg and Nicki Schmidt enjoying breakfast from Chris Cakes St. Louis We have some pretty awesome members, and I’m always excited to find out what you do outside the gym.┬áThis weekend Paul’s catering company met up with Greg’s wife’s children’s…

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Thursday – 160623

TBT – Steve Allbright 2013 We’re going to take another swing at the ring work we did earlier this month. The rings can be a scary thing, but they can also be tremendously beneficial. No matter what fitness or skill…

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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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Wednesday – 160601

Warmup Spealler Warmup Rowing Review WOD #1 2000m Row – Minute 1: 1 Situp – Minute 2: 2 Situp – Minute 3: 3 Situp – Etc, 14 minute cap WOD #2 7 rounds run 200 1 clean +FS+ jerk @…

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Tuesday – 160531

Like every year, it was AWESOME to see so many folks tackling Murph! It was great to have our friends from CrossFit Kirkwood come down, too! One of my favorite things is to check Facebook after a major event 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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Tuesday – 160510

Warmup Spealler Warmup Run 200m Burgener Warmup Skill/Strength Snatch Work – from The Outlaw Way 160509 5×3 Touch-and-Go Power Snatch Then, 1 set of Max Unbroken Power Snatches at 80% of above. WOD 15min AMRAP 30 Situps 20 Hang Power…

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