Author page: thorbeckes

Saturday, January 9th

“Performance” A) 4-5 sets of: Row 1000 meters Rest 3 minutes (Take today to play with rower settings you will use next week to re-test your 2k row time) “Competition” A) 80 seconds Max Rep Muscle Ups B) For Time: 20...

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Friday, January 8th

Chris Spealler: Double-Unders Explained– CrossFit Park City “Performance” A) 4 sets of: Front squat x 6-8 (build loads from last week) Rest 2 minuts B) Every 90 seconds, for 12 minutes (8 sets): Standing Press x 2 reps (build...

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Thursday, January 7th

“Performance” and “Competition” A) Every 2 minutes, for 10 minutes: Front Squat x 5 reps (build over the sets B) A/B Partner Workout Partners alternate full rounds. 12 Rounds For Time 10 Wallballs 20/14 15 Push Ups 30...

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Wednesday, January 6th

The Value of Hard Work Written by Mike Hom How many times have you asked yourself during a WOD, “Why do I do this to myself”? The question has traveled through my head many times. Some of the stuff we do really does beg the question. After some...

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Tuesday, January 5th

“Vegetables Likely to Take More of Your Plate in 2016” NPR “Performance” A) Three sets of: Bottoms Up Kettle Bell Walk x 30 meters each arm (rig down and back) Rest 60 seconds Back Squat x 8-10 reps Rest 60 seconds...

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Monday, January 4th

Congratulations to our coaches Luke and Travis for qualifying for the Fort Vancouver Invitational! Come to the Clark County fairgrounds this weekend and watch two days of team  competition! “A Gym Culture Shift: Stop Shaming and Start...

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Saturday, January 2nd

“Performance” A) Every 2 minutes, for 10 minutes (5 sets): Power Clean + Hang Squat Clean B) 4 Rounds For Times 12 Push Press 95/65 Row 300 meters Rest 60 seconds *Goal is consistent times for each round. Assess a 15 burpee penalty...

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