Author page: thorbeckes

Thursday, December 28th

A)  For Time 30-25-20-15-10 Calorie Row Russian Kettlebell Swings (70/53) 10 Meter Shuttle Sprints B) Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – 60 seconds of Reverse Snow Angels  Station 2 – 60 seconds of Side-Plank Hold...

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Wednesday, December 27th

High Hang Snatch -CrossFit Journal A) Three sets of: Hang Muscle Clean x 7 reps Rest 45 seconds Single-Arm Dumbbell Bench Press x 8-10 reps/arm Rest 45 seconds Weighted Plank x 45 seconds  Rest 45 seconds B) 3 Rounds Fot Time 15 Pull-Ups 12...

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Tuesday, December 26th

A) 3 sets of: Hang Muscle Snatch x 7 reps Rest 45 seconds Ring Rows x 10-12 reps  Rest 45 seconds Farmer’s Carry x 100 feet each arm Rest 45 seconds B) For Time  27-21-15-9: Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (24/20)...

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Friday, December 22nd

12 Days Of Christmas  Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. Ex. On the 1st day of Christmas, my coaches gave to me, one Strict Pull Up; on the 2nd...

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Thursday, December 21st

A) 5 Minute AMRAP  18-12-6 Kettlebell Swing 53/35 Front Squat 115/80 Calorie Assault Bike Rest 5:00 minutes B) 5 Minute AMRAP  18-12-6 Kettlebell Swing 53/35 Front Squat 95/65 Calorie Assault Bike C) Every 90 seconds, for 12 minutes (2 sets of...

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Wednesday, December 20th

  Don’t miss Dave, Luke, Wes, Dave and Monte January 5th and 6th at the Fort Vancouver Invitational! Can Smiling While Exercising Improve Performance? NY Times A) Not For Time 15-12-9-6-3 Romanian Deadlift 185/115 Strict Press 75/45...

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Monday, December 18th

A) 3 sets of: Overhead Squat x 6-8 reps Rest 45 seconds Ring Rows x 10-12 reps  Rest 45 seconds Farmer’s Carry x 100 feet each arm Rest 45 seconds B) For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20...

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