Author page: thorbeckes

Friday, December 23rd

Performance is in red, Competition is in blue 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...

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Thursday, December 22nd

STONELAND: An Original Film by Rogue -Rogue Fitness Performance and Competition are in red, Links are in green A) 4 sets of: Front Rack Step Ups x 10-12 reps each leg rest 30 seconds  Strict Chin Up x Max Reps  rest 90 seconds  Use a height that...

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Wednesday, December 21st

Class at 6am!! Performance is in red, Competition is in blue A) For Time Row 4000 meters Nothing sexy about this but its a good test of conditioning. B) “Death By Thrusters” On the minute, for as long as possible… Thruster 95/65...

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Tuesday, December 20th

4 Lessons Learned from Waking Up at 4:45 To Do CrossFit -WOD University Performance is in red, Competition is in blue, Links are in green A) 4 Sets of: Hang Squat Clean x 3 reps rest 45 seconds  Toes To Bar x 3-5 reps rest 45 seconds  Support...

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Saturday, December 17th

Performance is in red, Competition is in blue A) 5 sets of: Hang Power Snatch x 3 reps rest 60 seconds  Seated Dumbbell Shoulder Press x 8 reps Powell Raise x 8 reps  rest 60 seconds  B) Four sets of: 30 seconds of Assault Bike @ 95+% effort Rest...

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Friday, December 16th

Heavy Lifting and Heart Health -Starting Strength Performance is in red, Competition is in blue, Links are in green A) 5 sets of: Back Squat x 3 reps Rest 60 seconds Strict Dip x 1 rep Rest 60 seconds (Build to a 3 Rep Max on the Back Squat...

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Thursday, December 15th

Open gym at 4pm and class at 5pm Thursdays!   Aerobic work and % efforts The easiest way to think about % efforts in aerobic work is your posture after the work bout is complete. For example: 70% = standing tall and un-phased; able to hold...

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