Author page: thorbeckes

Friday, September 30th

Dan Bailey’s First “Jackie” -CrossFit Performance is in red, Competition is in blue A) 2 sets of: Back Squat x 5 reps (heavier than last week) Rest 2 minutes B) 2 sets of: Front Squat x 3 reps (heavier than last week) rest 2...

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Wednesday, September 28th

Performance is in red, Competition is in blue, A1) 3 sets of: Deadlift x 3 reps (add 5-10 lbs to last week) rest 30 seconds A2) 3 sets of: Box Piked Handstand Pushup x 5-10 reps Rest 2 minutes (1-2 AbMats are ok. From your knees is easier than...

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Tuesday, September 27th

The Elbow Problem -Starting Strength Sticky Catch Position -CrossFit Performance is in red, Competition is in blue, Links are in green A) On the minute, for 15 minutes: Single Arm Kettlebell or Dumbbell Snatch x 3 reps each arm 3 Burpees A) In...

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Saturday, September 24th

Open gym will close at 10am this morning so plan accordingly!  The Cascade Classic schedule and heat times can be found HERE Performance is in red, Competition is in blue A) Complete as many rounds and reps as possible in 7 minutes of: Row 250...

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Friday, September 23rd

Performance is in red, Competition is in blue, A) 2 sets of: Back Squat x 5 reps (heavier than last week) Rest 2 minutes B) 2 sets of: Front Squat x 3 reps (heavier than last week) rest 2 minutes C) 12 Minute AMRAP 30 Double-Unders 15 Air Squats...

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Thursday, September 22nd

Performance and Competition are in red A) 5 sets of: Assault Bike 20 seconds HARD rest 90 seconds  (Record your highest RPM seen per round) B) Cascade Classic Event 2 With a running clock: From 0:00-5:00 Row 15 Calories 10 American Swings 53/35...

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2020 Borst Ave., Unit 2 Centralia, WA 98531