Author page: thorbeckes

Wednesday, April 8th

A)Five sets of: Close Grip Bench Press x 5 reps Rest 45 seconds Step-Ups x 10 reps each leg Rest 45 seconds Single-Arm DB Press x 8 reps each arm Rest 45 seconds B) Four sets for max reps of: 30 seconds of Push Press 95/65 Rest 30 seconds 30...

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Tuesday, April 7th

Performance is in red, Competition is in blue A) Five sets of: Deadlift x 6-8 reps Rest 45 seconds Kettle Bell swing x 25 reps (53/35) Rest 45 seconds Powell Raise x 8 reps each arm Rest 45 seconds B) 7 min AMRAP -Burpees A) Every 2 minutes, for...

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Monday, April 6th

If you have been following Performance for a significant amount of time and you want more exposure to the olympic lifts with the ultimate goal of competing in CrossFit, now is a good time to transition to the Competition programming. Otherwise...

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Saturday, April 4th

Performance and Competition are in red “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 135/95 lb. Power Cleans x 3 reps Push-Ups x 6 reps Air Squats x 9 reps Repeat for a total of five sets...

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Friday, April 3rd

A) Four sets of: Deadlift x 6-8 reps  Rest 45 seconds Seated Dumbbell Shoulder Press x 6-8 reps  Rest 45 seconds Split Squat x 5 reps/leg @3010 Rest 45 seconds B) For time: 1000 Meter Row 60 Kettlebell Swings 30 Push-Ups (chest to floor) 600...

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Thursday, April 2nd

  New Active Recovery class Thursdays at 6pm starting today! Four sets of: A) Push-Ups x Max Reps  (Record your best set) *Chest to floor Rest 45 seconds Dumbbell/Kettlebell  Walking Lunges x 10 steps each leg Rest 45 seconds Plank from...

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Wednesday, April 1st

Remember to record all your work in the comments section of the blog! Performance and fitness are in red, Accessory work is in orange WOD: 3 Rounds for max reps/cals (1 score, total reps) 2 Minutes of Rowing for calories Rest 60 seconds Complete...

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Tuesday, March 31st

A) 5 sets of: Close Grip Bench Press (hands 15″ apart) x5 reps @ 20X1 Rest 60 seconds Ring Rows x 8 reps @ 2111 (2 sec down, 1 sec in the bottom, 1 sec up, 1 sec at top) Rest 60 seconds Plank x 45 seconds B) 3 rounds of… In three...

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