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Uncategorized'S ARCHIVE

  • Tuesday, August 22nd

    By Emily Z. | In Uncategorized | on August 21, 2017

    170822 Warm-up 3×10 Pulls on Rower DB Floor Press Banded Straight Arm Latpulldown Partner Glute-Ham Raise Weightlifting Find 1RM Neutral Bench Press WOD 45 Anchored Sit-ups 30 Pull-ups 100 Du’s 30 Pull-ups 45 Anchored Sit-ups  

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  • Monday, August 21st

    By Emily Z. | In Uncategorized | on August 20, 2017

    170821 Warm-up 2x 1Min Jump Rope 10 Lateral Lunges 8 Glute Hip Bridges 6 Banded Side Steps Accessory Work Weighted Step-ups 3×8 Superset w/ Banded R.KBS 3×15 WOD “Death by Back Squat” Perform 1 Back Squat in the first minute then 2 in the 2nd and so on…until you can’t complete all reps in that […]

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  • Saturday, August 19th

    By Emily Z. | In Uncategorized | on August 18, 2017

    170819 Warm-up 3x 30sec Mountain Climbers 10 Plate Raises 10 Dislocates 10 Muscle Snatches w/bar WOD-For Time 1 Mile Run 50 HSPUPS 30 Power Snatches 135/95 Cashout Tabata Side Planks    

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  • Friday, August 18th

    By Emily Z. | In Uncategorized | on August 17, 2017

    170818 CrossFit St. Louis will be hosting the 4th Greater Gateway Games (G3) on Saturday, August 19th – Sunday, August 20th at Chaifetz Arena in St. Louis, MO. G3 will be the largest event held in the St. Louis area to date. They welcome athletes from any state to participate in this competition. Be sure […]

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  • Thursday, August 17th

    By Emily Z. | In Uncategorized | on August 16, 2017

    170817 Group Warm-up Shuttle Run Karaoke Bear Crawl Broad Jumps Arm Hugs Arm Circles Weightlifting Push Jerk 3×8 @60-65% WOD-For time 400M Run Then: 5 Rounds 10 OHS 95/65 50 Du’s Then: 400M Run    

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  • Wednesday, August 16th

    By Emily Z. | In Uncategorized | on August 15, 2017

    170816 Tabata Warm-up Jump Squats Good-mornings Banded Pull to face Supermans Weightlifting Deadlift 5×5 Pyramid WOD-7 RFT 7 SDHP 115/75 7 T2B/K2E

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  • Tuesday, August 15th

    By Emily Z. | In Uncategorized | on August 14, 2017

    170815 Warm-up 400m Run 3×8 Push-ups Glute Hip Bridges Pull-ups Hollow Rocks Weightlifting Bench Press 6×2 @80-85% Accessory Work 100 Banded Chest Fly Skull Crushers 3×15 WOD-8Min AMRAP 8 Hang Power Cleans 135/95 8 Bar Facing Burpees

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  • Monday, August 14th

    By Emily Z. | In Uncategorized | on August 13, 2017

    170814 Warm-up 3x 10 Pulls on Rower 8 Goblet squats 6 Banded Side Steps 4 Bird Dogs Weightlifting Paused Front Squats 6×3 @70% *3sec pause at bottom of squat WOD-15Min AMRAP 50ft OH Walking Lunges 45/25 10 Thrusters 95/55 15 Plate Sit-ups 45/25      

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  • Saturday, August 12th

    By Emily Z. | In Uncategorized | on August 11, 2017

    170812 Warm-up 3×10 Pulls on Rower Front Squats w/ bar Push Press w/ bar Iron Cross Weightlifting EMOM 2Min for 12Min 3 TNG Clusters WOD-18Min EMOM Min 1: 150M Row Sprint Min 2: 10 Single Arm DB Power Clean and Jerk (5 ea arm) 53/35 Min 3: 10 Single Arm DB OH Squat (5 ea. […]

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  • Friday, August 11th

    By Emily Z. | In Uncategorized | on August 10, 2017

    170811 Group Warm-up Shuttle Ruun Karaoke Spiderman High Knees Butt Kickers Bear Crawls Skill Development Banded Sprints 5x100M WOD-Team of 4 50 Unison Burpees Then: 40 KBS 53/35 30 Push Press 95/64 40 Ball Slams 20/14 30 Front Squats 95/65 Then: *200 ft Bear Crawl (down and back gym floor twice) Relay Style *Each athlete […]

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