Author page: thorbeckes

Friday, May 5th

New class beginning this Tuesday at 6am!! Danny Broflex: The Takeover -CrossFit Journal How to Talk to Someone Who Does CrossFit -CNN Performance is in red, Competition is in blue, Links are in green A) 5 sets of: Hang Squat Clean x 5 reps rest...

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Thursday, May 4th

Travis Williams Does “Isabel” in Less than a Minute- Misfit Athletics Performance and Competition are in red, Links are in green A) 45 minute AMRAP 1 Mile Run 15 Dips 1000 meter Row  50 Push-ups

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Wednesday, May 3rd

Farhod Sobirov Snatching 385lbs -Hookgrip Performance is in red, Competition is in blue, Links are in green A) 4 sets of: Hang Snatch High Pull x 6 reps Rest 45 seconds Strict Ring Pullups x 6-8 accumulated Rest 45 seconds Double-Unders x 60...

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Tuesday, May 2nd

Performance is in red, Competition is in blue, Links are in green A) 4 sets of: Push Press x 6-8 reps (Build over the sets) rest 60 seconds Alternating Reverse Lunges with DBs x 20 reps (10/leg) rest 60 seconds Rope Climb x 1-3 reps Scale as...

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Monday, May 1st

4 Movements to Improve Your Thoracic Spine Mobility -BarBend Performance is in red, Competition is in blue, Links are in green A) Every 90-seconds, for 12 minutes (8 sets): 2 Squat Cleans @ 75% Three sets of: B) 3 sets of: Dumbbell Death March x...

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Saturday, April 29th

Building an Engine -Training Think Tank Performance is in red, Competition is in blue A) 5 sets of: 3-min Run @80% 2-min Walk recovery B) In teams of two, alternating each movement, complete ten rounds for time of: 10 Goblet Squats 10 Burpee Box...

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Friday, April 28th

Performance is in red, Competition is in blue A) 5 sets of: Hang Squat Clean x 5 reps rest 60 second 10 Single Arm Front Rack Lunges (5/leg) rest 60 seconds  Hanging Leg Rise x 8-10 reps rest 60 seconds  B) Masters Qualifier Event 3 21-15-9 Push...

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Thursday, April 27th

Performance and Competition are in  red A) Not for time 2 rounds 10 Ski-erg calories 60-sec Sorenson hold  2 rounds 10 Ski-erg calories 20 Dumbbell Hip thrusts 70/50 2 rounds 10 Ski-erg calories 10 Dumbbell Front rack lunges 50/35 per hand...

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