Sled Run

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No excuses.   Check out this cool shot from Adaptive CrossFit Athlete @1nub_wod_crusher   Today we have a little “conditioning” from Pat Sherwood and CrossFit Linchpin.  We usually have Hinshaw workouts on Thursday’s but I haven’t gotten the new batch for the new year yet…so this should do the trick!  Also pulled some cool gymnastics… Read more »

First Mash 2015

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  Well…it’s a New Year, a new Mash, but some things never change.  It’s going to be a good one.  Make sure to read the notes to learn how to scale appropriately and get the proper stimulus.  DO NOT lower the rest and pace….go HARD on each part so that you NEED the rest!  … Read more »

“Nicole”

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  Checked in with Garret today.  He is back in Miami after being here with us for a while for Christmas.  He gave me what he did today and what he got and I thought you all would be stoked to give it a try.  The morning lifting is from me and the afternoon session… Read more »

Miranda Monster Mash

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  So….here it is!! The Monday Monster Mash of my creation!  The comments and feedback so far have been about the number of reps in a row of the movements.  That was by design.  Every year in the Open and especially at Regionals there is some nasty workout with a bunch of reps….and those are… Read more »

Heather B Clean and Jerk Cindy

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How can you say you have good CrossFit Programming if you never program workouts from CrossFit.com?? This workout was originally posted on Oct. 10, 2010.  I remember it being a classic and one that we LOVED back then.   Once a week or so I will post either recent or throwback CrossFit.com workouts because they… Read more »