Author page: thorbeckes

Wednesday, December 6th

Why You Need Good Wrist Mobility -Girls Gone Strong How to Teach Your T-Spine to Bend- Breaking Muscle A) For Time 5-4-3-2-1 of: Strict Pull-ups Thrusters 95/65 *Every minute, on the minute, 3 burpees, starting at 00:00 *12 minute time cap The...

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Tuesday, December 5th

How to Be a Little Bit Better at Remembering Things- NY Mag Watch Weightlifter Gabriel Sincraian Try CrossFit for the First Time- BarBend A) 4 sets of  Front Squat x 10 reps at 70% rest 2 minuts  B) In teams of two, alternate whole rounds to...

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Monday, December 4th

A) 5 sets of: 90 seconds on, 90 seconds off Assault Bike ‘Open with 65/55 RPM & build 1 RPM each set B) 20 minute AMRAP 30 Dumbbell Snatches 50/35 30 Box Jumps 24/20 21/15 Calorie Assault Bike 30 Toes to Bar A) 5 sets of: 90 seconds on...

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Saturday, December 2nd

Christmas Party Tonight! How to Talk to Our Children About Body Diversity -Girls Gone Strong The Burgener Warm-Up -CrossFit (video) A) 4 sets of: Romanian Deadlift x 8 reps rest 45 seconds  Side Plank x 30-45 seconds each side rest 45 seconds ...

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Friday, December 1st

New Research Suggests Working Out in Groups Improves Quality of Life -BarBend A) On the minute, for 10 minutes: Speed Back Squat x 2 reps Open with 50% 1RM & build if you’re feeling fast & explosive B) “Lynne” 5 Rounds for...

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Thursday, November 30th

Run Lighter -Tabata Times A) On the minute, for 35 minutes: Minute 1: Row Minute 2: 30 second Front Leaning Rest on rings Minute 3: Bike  Minute 4: Front Rack dumbell carry 50/35 Minute 5: 30 second side plank each side

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Wednesday, November 29th

Christmas party December 2nd 6pm-12am!   A) Every 90 seconds, for 18 minutes (6 sets each): Station 1: Assault Bike at 60/50 RPMs Station 2: Low Ring Strict Muscle Up Transition  x 3-5 reps B) 4 sets at 95%+ 5 Pullups  15 Wallballs 20/14...

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Tuesday, November 28th

Whatever Your Goal, the Answer is Play -Breaking Muscle A) Every 2 minutes, for 20 minutes 5 Overhead Squats + 5 Assault Calories B) On the minute, for 6 minutes: Even: 3 Toes To Bar Odd: 3 Kipping Dips C) 8 Minute AMRAP 9-6-3 Toes to bar Kipping...

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