Archives


Wednesday – 160511

Rob and Will (And Ben, but he is out of sync.) Warmup Spealler Warmup Run 200m Gymnastics Work Endurance 800m Run for Time Then, 2 x 400m @ 800m Pace WOD EMOM – 12 Even: 15 Toes to Bar Odd:…

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Tuesday – 160503

Warmup Spealler Warmup Run 200m Burgener Warmup Skill/Strength Snatch Work From The Outlaw Way – 160502 1) 5X3 Touch-and-Go Power Snatches – work to a 3rm for the day, Rest 2:00, then… 2) Max Effort Unbroken Power Snatches @ 80%…

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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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Monday – 160404

Warmup Spealler Warmup Run 200m Gymnastics Work Strength Back Squat Heavy Single Then, 5×10@ 60% of W1RM (90%) WOD 16 Minute EMOM 1. 10 Handstand Pushup 2. 15/10 Calorie Row 3. 10 Toes to Bar 4. Shuttle Run

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Saturday – 160319

Mikko Salo – 2009 CrossFit Games Champion Warmup Spealler Warmup Crossfit Warmup Chipper WOD From the 2009 CrossFit Games, for time: 15 barbells cleans (155/105) 30 toes to bar 30 box jumps (24″/20″) 15 muscle-ups (10 muscle-ups females) 30 dumbell…

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Tuesday – 160301

Christie and Frank Generally, when I teach athletes how to link Toes to Bar together, I focus on generating a coordinated kip. It’s harder to do if your toes have to go ALL the way up to the bar for…

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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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Thursday – 160211

Emily Cuba EmCee Hammer is hands down one of the most bad-oscar athletes in the gym. For the last 3 years, she’s shown up, squatted pretty much all the weights in the gym, and given the WOD hell. She basically…

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Tuesday – 160202

Don Schlagenhauf Don is a hearty 68-years young, and he gives it more hell than just about anyone in the gym. If I’m not mistaken, he doesn’t have the Facebook – which, I clearly respect – so someone do me…

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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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