Author page: KMC

CrossFit WOD, November 13, 2018

Tuesday, November 13 Weightlifting Snatch Lift-Off + Pause (knee) Snatch (Weight) Every 2 minutes, for 18 minutes (9 sets) Perform a Snatch Lift-Off, holding the bar just above the knee for 2 seconds before returning it to the floor. Perform...

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CrossFit WOD, November 12, 2018

Monday, November 12th Metcon Metcon (5 Rounds for reps) 5 sets of: 2 minute AMRAP 12 Calorie Row 12 Wallball Jump Thrusters (20/14 ~ perform a thruster using a WB, finish by jumping off of the ground) rest 2 minutes Metcon (5 Rounds for reps) 2...

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CrossFit WOD, November 9, 2018

Friday, November 9th Weightlifting Box squat (3-3-3-3-3) A) Tempo Box Squat 41X2 In 15 minutes, work up to a heavy 3 rep set of Box Squats at the prescribed tempo (4 seconds down, 1 second hold on the box, fast up, and 2 seconds at the top)...

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CrossFit WOD, October 26, 2018

Friday, October 26th Weightlifting Reverse Lunge/Bent Over Row Super Set (Weight) 3 sets of: Reverse Lunge x 5 reps each leg rest 20 seconds Supinated Bent Over Barbell Row.x 8 reps rest 60 seconds Load with DB in a Farmer Carry if able...

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CrossFit WOD, October 25, 2018

Thursday, October 25th Metcon Metcon With a running clock: 00:00-15:00 3 Rounds 30 Cal Row 20 Cal Bike 100 ft Bear Crawl 15:00-30:00 200m Single Arm Farmer Carry 70/53 (unlimited switches) 3 minutes hanging from rig (accumulated) 200m Single Arm...

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CrossFit WOD, October 24, 2018

Wednesday, October 24th Weightlifting 5 sets of (Weight) Dumbell Front Squat x 10 reps no rest Suitcase Deadlift x 10 reps rest 90 seconds Build over the sets to a tough set. Metcon (Time) 3 Rounds For Time 15 Push Presses 115/80 12 Burpees Over...

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CrossFit WOD, October 23, 2018

Tuesday, October 23rd Weightlifting Every 90 seconds, for 3 sets (Weight) Every 90 seconds, for 18 minutes (3 sets of each): Station 1: Snatch Grip Deadlift x 5 reps Station 2: Front Leaning Rest on Rings x 30-45 seconds Station 3 – Reverse...

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Friday, January 5th

The gym will be closed Saturday, January 6th because of the Fort Vancouver Invitational.  So come down to the Clark County fair grounds and watch 15 Thorbeckes athletes throw down with the best in the North West!     www.cfvchampionship.com...

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