“Performance” A) Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Back Squat x 6-8 reps @ 30X1 Station 2 – Supine Ring Rows x 10-12 reps (get as horizontal as possible) Station 3 – 60 seconds of Double-Unders or Double-Under...
Read moreA) 4 minutes of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats B) For Time: Run 400m 10 Shoulder to Overhead @55% of 1 RM Jerk Rest 1 minute Run 400m 10 Shoulder to Overhead @55% of 1 RM Jerk Rest 1 minute Run 400m 10 Shoulder to Overhead @55% of 1...
Read more———- Sara Potter, Portland City Marathon one weekend, the Cascade Classic the next. Performance is in red, Competition is in blue, Accessory Work is in orange. A) On The Minute, for 14 minutes: odd – Deadlift x 3-4 reps +...
Read morePerformance is in red, Competition is in blue, Accessory Work is in orange A) Every 2 minutes, for 20 minutes (5 sets) of: Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg Station 2 – 60 seconds of Strict Handstand...
Read morePerformance is in red, Competition is in blue, Accessory Work is in orange A) 5 sets of: Goblet Squat x 15 reps Rest 20 seconds Front Leaning Rest on Rings, Accumulate 45 seconds Rest 20 seconds Standing Strict Dumbbell Press x 8 reps Rest 20...
Read moreCome cheer on Katy Murray Saturday on the water in Seattle! The first event is at 8am! And stay for Sunday to cheer on the Thorbeckes CrossFit team! For more information CLICK HERE Today there will be some electrical work going on in the gym so...
Read morePerformance and Competition are in red, Accessory Work is in orange A) 12 minutes to work to a 2 rep max Press B) 5 Rounds For Time 10 Toes To Bar 10 Single Arm Dumbbell/Kettlebell Thruster 50/30 each arm 3 sets of: Powell Raise x 8 reps Rest 45...
Read more——————-Katy Murray scoring 315 reps on the “Bergeron Beep Test”, a full 15 minutes. Come watch her compete Saturday, October 10th at the Cascade Classic! Follow us on Instagram! Performance is in...
Read moreDesign by KMCoombs.com | © 2018 All Rights Reserved