Archives


Saturday – 160507

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to…

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Wednesday – 160504

Warmup Spealler Warmup Run 200m Gymnastics Work Endurance 8 x 200m Run, 60sec Rest WOD EMOM – 16 1. 25 Wall Ball 2. 250m Row 3. 25 Kettlebell Swing 70/53 4. 25 Situps w/ WB

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Thursday – 160414

Dani Kretzer In the kipping pullup, the back actively pulls the torso through the front of the kip. I give you Exhibit A. Warmup Spealler Warmup Run 200m Gymnastics Work Strength Deadlift 4×5 @ 80% of 1RM WOD 13 Minute…

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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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Thursday – 160331

Warmup K-Starr DL Prep Spealler Warmup Row 500 or Run 400m Strength Deadlift 5×1 @ 85% of 1 RM WOD 27-21-15-9 Box Jump 24/20 After each round, 40 Situps 200m Run

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Wednesday – 160323

The Morning Crew I’m not saying the work outlined below is light specifically because Thursday’s workload is HEAVY (and one of my favorite workouts of all time), but I’m also not saying that it’s not. Also, on an unrelated –…

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Tuesday – 160308

Will Grumke So. This is an excellent picture. Will, your gigantic pecs aside, you are one of the most supreme athletes and humans that I know. You are driven, humble, and willing to put in the work, whatever it takes….

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Wednesday – 160302

6pm Class “Tabata Something Else” is a classic CrossFit workout. Be sure that each of your repetitions is beyond reproach in terms of Range of Motion as well as Virtuosity. No once cares if you score 20 situps each round…

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Tuesday – 160223

Alicia Allen I feel like Alicia is thinking, “Am I a total boss? Yep. I am.” Alicia, you ARE a total boss. Keep up the Strong Work. ***PUBLIC SERVICE ANNOUCEMENT!!*** This week marks the beginning of the 2016 CrossFit Open!!…

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