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Friday – 160527

Warmup Spealler Warmup CrossFit Warmup Strength Find Heavy Single Push Press Then, 5×5 @ 80% Accessory Work 5 Rounds of 10 Reps/Movement Strict Pullups (use a band as needed) Close Grip Bench @ 50% 1RM – Hands at shoulder width…

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Friday – 160422

Dzenana Delic Didi, I’ve told you before, but when you started at the gym, you were not a super-high performer right out the gates. Your squat was as immature as they come, and your upper-body strength for the pullup and…

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Tuesday – 160112

Caitlin Powell Here are some sweet accomplishments Caitlin’s recently put together after only four short months at the gym: Strict Chin (with Typewriter variation) Deadlift 315lbs Show-stopping dance moves to MC Hammer’s “Can’t Touch This.” There is no doubt she was destined to…

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Wednesday – 151007

Rob Carr – Coach and Owner at CrossFit 314. Also, Rob loves R. Kelly. Warmup Spealler Warmup Skip CrossFit Warmup Partner CFE/Strength 400m Prowler Push 90/60 800m Run 400m Sled Pull 45/25 WOD “The Ground Floor” 10 Rounds for Time…

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Saturday – 150822

Warmup Spealler Skip CFWU Hero WOD “Jag 28” For time: Run 800 meters 28 Kettlebell swings, 2 pood 28 Strict Pull-ups 28 Kettlebell clean and jerk, 2 pood each 28 Strict Pull-ups Run 800 meters

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Saturday – 150530

From SEALFIT – 150527 Warmup Run 800m 10 Strict Pull-up 25 Push-ups 100 Sit-ups Work Capacity 100 Double Under Buy In Then, 21-15-9 Clean and Jerks (135/115) Calories on the Rower Then, 5 Rounds of Cindy (5 pull-ups, 10 Push-ups,…

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Wednesday – 150513

Warmup Spealler Running Drills (Skip CFWU) CFE EMOM – 8 200m Run Compare to 150312 WOD “The Dilettantes” FGB Style 5 Rounds 1. Calorie Row 2. Strict Pullup 3. Wall Ball 4. Rest

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Tuesday – 150224

The Novotney Family Every now and again it’s helpful for me to get knocked straight back on my heels to realize there’s more to life than a 400lbs Deadlift or a new one-rep-max Back Squat. The Novotney Family is healthy…

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Thursday – 141023

Nikki Cox Results from Tuesday’s Poll: Winning Answer: 100 Burpees A Close Second: “Oh Jesse, don’t sweat it. It’s only once.” Humorous other answers: “The 500 you owe for losing the open.” -Tim Schultz (Who also owes 500 burpees for…

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Tuesday – 141007

Can anyone identify this absent and much-missed 314’er? Warmup 5 Minute Spealler Warmup Shuttle Run 1 Round CF Warmup Shuttle Run Double Under/Row/Mobility Strength Weighted Strict Pullup 5 x 3 3 x 10 @ 50% effort WOD “Custom Paint” 5…

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