Author page: thorbeckes

Thursday, June 15th

Registration for the Oregon Summer Games opens tomorrow and 6:30 am. Don’t wait to register as this event has sold out within 24 hours. A) Five sets of: Push Press x 3-5 reps Rest 90 seconds Weighted Pull-Ups x 3-5 reps Rest 90 seconds B) 4...

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Wednesday, June 24th

A) Five sets of: Back Squat x 10 reps @ 30X0 Rest 30 seconds Single Arm Dumbbell Rows x 10 reps each arm @ 2111 Rest 60 seconds WOD: For time Row 500 meters Then… 100 Wall Balls 20/14 At the top of each minute, perform 5 burpees (not during...

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Tuesday, June 23rd

A) On the minute, for 10 minutes (5 sets): Even: 3-5 Strict Chin Ups Odd: 3-5 Strict Dips B) Every 2 minutes, for 6 minutes (3 sets): Standing Behind The Neck Press x 5 reps @3010 C) 5 rounds for time 10 Burpees to plate 6 Toes To Bar A) Every 2...

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Friday, June 19th

Below is a list of some upcoming events that we would like to get our members competing at. Don’t wait to register as these can sell out quick. The SWAT Challenge and the “Fight Gone Bad” Fundraiser are perfect for your first...

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Thursday, June 18th

A) Every 2 minutes, for 8 minutes (4 sets): Overhead Squat X 4 reps @3010 B) Every 2 minutes, for 8 minutes (4 sets): Alternating Dumbbell Snatch x 5 reps each arm WOD: Every 8 minutes, for 24 minutes (3 sets): -800 meter run -15 Burpees Over Bar...

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Wednesday, June 17th

A) 4 sets of: Split Squat x 8-10 reps @3010   Rest 1 minute between legs WOD: 4 sets of: 3 minute AMRAP of “Cindy” -5 pullups -10 pushups -15 air squats Rest 2 minutes between AMRAPs A) 15 minutes to build to a 3 rep max Hang Power...

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Tuesday, June 16th

A) Three sets of: Seated Behind The Neck Strict Press x 8-10 reps @2010 Rest 60 seconds Powell Raise x 8-10 reps @3010 Rest 60 seconds Side Plank 45-60 seconds each side Rest 60 seconds WOD: Three Rounds For Time -400 meter run -10 Dumbbell Hang...

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