Author page: thorbeckes

Friday, March 2nd

Please make sure you understand the movement standards PRIOR to participating and judging this workout!   New shirts are in! $20.  If you owe Travis for tank tops, please get it to him tomorrow. Thank you! Performance is in red, Competition...

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Thursday, March 3rd

Performance and Competition are in red A) 3 sets with two 2.5lb plates or 5lb plates: 8 Front Raises 8 Lat Raises 8 Flyes B) Every 3 minutes, for 9 minutes: Close Grip Bench Press Set 1: 3 @ 70% Set 2: 3 @ 80% Set 3: Max Reps @ 90% B) 10 Rounds...

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Wednesday, March 2nd

Performance is in red, Competition is in blue, Accessory Work is in orange A) 3 sets of: Romanian Deadlift x 12 reps (slow) Rest 2 minutes B) Kettle Bell/Dumbbell Front Rack Walking Lunge x 10 steps each leg Rest 2 minutes C) On the minute, for...

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Tuesday, March 1st

Performance is in red, Competition is in blue, Accessory Work is in orange A) 3 sets of: Snatch Grip Press x 6 reps Rest 45 seconds Powell Raise x 6 reps Rest 45 seconds B) Every minute, on the minute, for 15 minutes: 3 Strict Pull-Ups 3 Ring...

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Monday, February 29th

PROGRAM NOTES – On Monday’s during the Open, we generally have three different scenarios that we’re dealing with: (1) You will be performing the Open workout for the second attempt on Monday. If this is you, follow the plan set forth for last...

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Saturday, February 27th

Use today as a “Flush” day Performance is in red, Competition is in blue A) 2 sets of: Row 1000 meters @60% Rest 2:00 minutes Row 1000 meters @70% Rest 2:00 minutes Row 1000 meters @80% Rest 4 minutes (Show a decrease in times per...

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Friday, February 26th

The anticipation is finally over and the first workout of the CrossFit Open Season has been announced. All over the world, people gathered around tvs, computers, tablets, and smartphones to watch Emily Abbott and Chyna Cho throwdown in this years...

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Thursday, February 25th

Yesterdays Whiteboard If you are doing the Open Friday, you can come in and do todays “Optional Conditioning” if you’d like. Performance and Competition are in red, Optional Conditioning is in pink A) 3 Rounds Not For Time 10...

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