Author page: thorbeckes

Tuesday, July 30th

A) “Lynne”5 rounds for reps of:Bench press body weight (max reps)Pull-ups (max reps) This is a classic CrossFit benchmark. Score is number of reps you did in all 5 rounds. There is no time element to this wod. Choose body weight ONLY IF you can...

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Saturday, July 27th

A) In teams of three, complete three rounds each of:350 Meter Row(rest station)20 Dumbbell Snatches (50/35 lbs)(rest station)10/7 Bar Muscle-Ups (or 15 Strict Pull-Ups)(rest station) Teammates will attack this in a pipeline fashion. Teammate A...

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Friday, July 26th

A) Every 90 seconds, for 4 sets:Tempo Front Squat x 3 reps @31X1(3 seconds down, 1 seconds pause at the bottom, Xplode up, 1 second at the top) Working on nailing down nice vertical position and drive out of the hole in prep for the 5 x 5 front...

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Thursday, July 25th

A) Farmer Carry10 minutes to work up to a heavy 50 ft carry.  B) 30 Minutes for Quality:3:00 Row/Bike/Jog10 Side Plank Reveres Flys each arm  10 Hand-to-Hand Kettlebell Swings 10 Landmine Rows each arm  The Kettlebell Swings should be at a...

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Wednesday, July 24th

A) 15 minutes: 1 Snatch high pull-Drop & reset-1 Power snatch + 1 Floating power snatch (2″ off the floor)  Start light and build up 70-75% intensity. Then, eliminate the high pull from the complex, and simply continue your build with...

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Tuesday, July 23rd

A) 5 sets of: Barbell Hip Thrust x 5-8 repsStart at 135/95 and build over the sets.These are meant to be on the heavier side. Show a 3 second pause at the top. rest 30 seconds Strict Dip x 5 reps rest 60 seconds Rx+ is taken on high rings (aka...

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Monday, July 22nd

Happy Birthday Aidan!  A) “Hollymon”30 Rounds For Time5 Wall Balls 20/14 3 Handstand Push-Ups1 Power Clean 225/155  The key is to master your transition strategy. You will transition between movements 90 times in this workout Scale...

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Saturday, July 20th

A) “Beach Muscles”In teams of two, with only one partner working at a time, complete the following for time:1600 Meter Relay Run (alternating 400 meters)Then…20 rounds (partners alternating full rounds) of…4 Strict Supinated-Grip Pull-Ups8...

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