Author page: thorbeckes

Monday, December 26th

No 5am or 6am classes. All other classes are running on normal schedule.  Fix Your Squat: Sliders -Naturally Stronger Performance is in red, Competition is in blue,  Accessory Work is in orange, Links are in green A) 2 sets of: Back Squat x 10...

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Saturday, December 24th

Dan Bailey does “Grace” in 1:01-Crossfit Performance is in red, Competition is in blue, Links are in green A) 15 minutes to Snatch B) 15 minutes to Clean and Jerk With a running clock: A) “Isabel” 30 Snatches for time...

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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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2020 Borst Ave., Unit 2 Centralia, WA 98531