Author page: thorbeckes

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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Thursday, December 2nd

“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 Reps@95% B) 3 Rounds For Time -50 Wallballs 20/14 -30 Double Unders -10 Ring Dips

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Wednesday, December 2nd

“Performance” and “Competition” A) 10 minute AMRAP Row 150 meters 8 American Swings 53/35 3 Burpees to target 6″ above reach Rest 3 minutes B) 10 minute AMRAP 5 Strict Handstand Pushups 10 Barbell Front Rack Lunge 1...

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Monday, November 30th

“When Some Go To Church, Others Go To CrossFit”- The New York Times “Kelley Starrett (Mobility WOD) Snatch Prep” “Greg Everett (Catalyst) on flexibility for the Overhead Squat” “Colin Burns (Juggernaut)...

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Saturday, November 28th

“Performance” A) For time: Row 800 meters 30 Dumbbell hang clean and jerks 35/15 10 AbMat situps 20 Dumbbell hang clean and jerks 35/15 20 AbMat situps 10 Dumbbell hang clean and jerks 35/15 30 AbMat situps Row 800 meters...

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Friday, November 27th

No class at 5am. All other classes are as normal. “Performance” 4 sets of: A1) Split Squat x 5 reps each leg (pause 2 seconds in the bottom) Rest 60 seconds A2) Close Grip Bench Press × 5 reps Rest 60 seconds B) 5 minute AMRAP 400...

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Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531