Archives


Friday – 160930

Warmup Spealler Warmup CrossFit Warmup Partner WOD 3 Rounds 20 Tire Flip + Jump Through 200m Barbell Carry 135/85 20 Stone to Shoulder 145/95 400m Run

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Wednesday – 160817

This is a goat. Cute, right? This is my goat. In CrossFit, a goat is a movement that we struggle with. For me, it’s wall balls. That target just always seems so far away! Consequently, I avoid them at all…

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Monday – 160725

The big question is, “Did you watch the CrossFit Games this weekend?” Honestly, I’ve only caught bits and pieces, but there have been some INCREDIBLE performances. Tomorrow, you’ll probably have friends and family as, “Is that way you do?” It’s…

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Friday – 160219

K-Favre The preferred catch position for the Clean will have the hips clearly below parallel, the torso upright and the elbows lifted high. If you need help developing your bottom position, ask your coach to recommend a stretch or two….

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Tuesday – 160126

Ben Marsh – Birthday Boy Warmup Spealler Warmup CrossFit Warmup Skill 15 L-Ups 10 Skin the Cat 5 Strict Muscle Up WOD 5 Rounds for Time 5 Stone to Shoulder 145/115 10 Toes to Bar 15 Box Jump 24/20 Cashout…

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Friday – 160122

Josh Kretzer I have a ton of respect for Josh Kretzer. He absolutely gives it hell, but, at the same time, he DGAF doesn’t give two hoots about Wall Balls. So he often subs them out for bicep curls, tricep…

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Wednesday – 151223

Brock Teague Not only is this Bro the epitome of a Good Ol’ Boy, but he’s prettier than a glob o’ butter meltin’ on a stack of hot cakes, ain’t he? He’s a d’rn good lifter to boot. Daggummit. Warmup…

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Wednesday – 150902

Warmup Spealler CFWU CFE Work Teams of 3 Row 3k Switch every 500m WOD “Oh, the Stones that You’ll Load!” For Time: 12 Stone to Shoulder 145/115 200m Shuttle Sprint (4 x 50m) 9 Stone to Shoulder 200m Shuttle Sprint…

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Friday – 150717

Warmup Spealler CFWU Strength Strict Press 6 x 3 @ 75% 1 x 3+ @ 75% – Use working 1 RM or 90% – Stop 2-3 reps shy of failure WOD For Time Sled Push, 50 meters Farmer’s Carry, 50…

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Thursday – 150625

Warmup Spealler CFWU Strength Deadlift 2@65% 2@72.5% 3×5@77.5% 1×5+@77.5% – Use working 1 RM or 90% – Stop 1-2 reps shy of failure WOD Partner WOD 200m Sled Push 135/90 – Low Down, High Back 30 Stone To Shoulder 145/95…

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