Author page: thorbeckes

Saturday, December 12th

Treat this as an “Event Day”. You have exactly 60 minutes to complete the following three events. Use the entire 60 minutes! Rest as needed between workouts. Warmup and get after it! Spend your time wisely between events on recovery...

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Friday, December 11th

“A Day In The Life With Brooke Ence” – PurePharma “How To Get Better At Double Unders (Stop Doing Single Unders!) – WOD Prep “Performance” A) On the minute, for 10 minutes, for total repetitions: 30...

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Thursday, December 10th

“Performance” and “Competition” A) Every 3 minutes, for 9 minutes (3 sets): Bench Press Set 1:5@75% Set 2:3@85% Set 3:Max Rep @95% B) For Time: 50 Russian Swings 70/53 400 Meter Run 30 Burpees 20 Box Jumps

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Wednesday, December 9th

“How To Beat The Assault Bike” – OPEX “The Challenge For Athletes When Body Image Seeps Into Sports” -Columbia Spectator “The CrossFit Games Needs An Enemy” -Garage Gym Reviews “Performance”...

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Tuesday, December 8th

“Performance” A) 3 sets of: Snatch-grip deadlift x 8-10 reps Rest 2-3 minutes B) 4 sets of: Ring Rows x 8-12 reps (set rings between hip and sternum-height, put feet on 20″ box) C) On the minute, for 6 minutes 30 second AMRAP Double...

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Monday, December 7th

  Watch the CrossFit Invitational here!! “Performance” A) 4 sets of: Back squat x 5 reps (challenge yourself and make these as heavy as technique allows) Rest 3 minutes B) 3 sets of: Strict Press x 5 reps (Build to a heavy set of...

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Saturday, December 5th

“Performance” A) Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Unsupported L-Seated Dumbbell Press x 8 reps Station 2 – Supinated-Grip Barbell Row x 6-8 reps Station 3 – Alternating Reverse Lunges with Dumbbells x 20...

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Friday, December 4th

“Performance” A) 3 minutes easy row Rest 3 minutes then… On the minute, for 4 minutes: Row 20 seconds HARD Rest 3 minutes, then… 500 Meter Row TIME TRIAL. Don’t hold back. Record this score! B) 10 minutes to build to an 8 rep...

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