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Monday – 161010

The Heart of America Team Competition draws some of the best athletes in all of CrossFit. Regional and Games athletes abound in this 3 day competition. The competition is so fierce that the scaled division looks like most Rx competitions….

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Monday – 160919

Warmup Spealler Warmup CrossFit Warmup Strength Tempo Front Squats 5×3 @ 67.5% 53X0 – 5 Seconds Down – 3 Second Pause in Bottom – Up Fast – No Rest at Top WOD 50 Wall Balls 20/14 40 T2B 30 Box…

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Tuesday – 160823

A while back, I learned that our very own Jon Dukes will be deployed soon. The good doctor will be in Honduras for about 9 months (I could easily have the location and/or duration incorrect. Amie says I don’t pay…

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Tuesday – 160816

Strength Hang Snatch + Snatch – Work to heavy complex Hang Clean + Clean + Jerk – Work to heavy complex WOD 15 Minute AMRAP 21 Calorie Row or 400m Run 15 Burpees 9 Bench Press 135/95

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Tuesday – 160726

Kristin Favre Warmup Spealler Warmup Barbell Warmup Strength 7 Minute Clock 400m Run Find Heavy Single Snatch in Remaining 7 Minute Clock 400m Run Find Heavy Single Clean in Remaining WOD 2 Rounds 2 Minutes Row for Cal 2 Minutes…

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Thursday – 160602

TBT – Laura Vineyard 2013 Laura’s been putting some serious work in to prepare for the Missouri State Powerlifting Meet.┬áIf you’re around on Saturday, make sure to stop by the Lab Gym on Manchester, just west of Kingshighway. She’s got…

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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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Thursday – 160428

Tim, Neil, Jesse and Rob tackled this workout back in October of 2014. Workout begins around the 2:20 mark. Have fun, Folks. Warmup Spealler Warmup Run 200m Gymnastics Work Strength Deadlift 4 x 1 @ 90% WOD 30 Deadlift 155/105*…

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Tuesday – 160426

Josh Kretzer That head-through position though! Warmup Spealler Warmup Run 200m Gymnastics Work Strength 3-Stop Snatch Deadlift + Hang Snatch – Work to heavy complex *3-Stop Snatch Deadlift – 1″ off Ground – Just Below Knees – In Hips WOD…

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Tuesday – 160419

Preston Stigall Anybody happen to catch this handsome-devil Power Clean and Push Jerk 285 American El-Bees to a very near miss last week? That said… Warmup Spealler Warmup Run 200m Gymnastics Work Strength Snatch 3-Stop Snatch Deadlift + Hang Snatch…

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