Monthly Archives: Jul 2016

Monday, August 1st

Performance is in red, Competition is in blue A) 3 sets of: Back Squat x 5+ reps (Add 5 lbs to last weeks load. All sets at the same weight. The 3rd set is for max reps) Rest 2 minutes B) On The Minute, for 15 minutes: Minute 1: 3-5 Muscle Up...

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Saturday, July 30th

Performance is in red, Competition is in blue A) 3 sets of: Strict Pullups x 5 reps 4th set go for max reps rest as needed B) 5 sets of: Mix Grip Pullup Negatives Starting at the top, pause with chin over the bar for 10/5 seconds, then lower for...

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Friday, July 29th

Performance is in red, Competition is in blue A) 3 sets of: Front Squat x 5+ reps (Add 5 lbs to last weeks load. Perform 2 sets of 5 reps and 1 sets of max reps. All at the same weight) Rest 30 seconds B) 5 min AMRAP 5 Strict Pull-ups 5 Box jump...

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Thursday, July 28th

Fraser Wins First Games, Davidsdottir Repeats- CrossFit Games Performance is in red, Competition is in blue, Links are in green A) “Round The World” On the minute, for 40 minutes Minute 1: Row Minute 2: Front Leaning Rest  Minute 3...

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Wednesday, July 27

The Olympic Weightlifting Squat -Catalyst Athletics Performance is in red, Competition is in blue A1) 3 sets of: Bench Press x 5+ reps . (Go for max reps on third set) rest 30 seconds A2) 3 sets of: Bent Over Row x 8 reps (add to last weeks load)...

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Tuesday, July 26

The online qualifier for the Cascade Classic begins August 3rd! Register by Monday August 8th and join us for a fun 3 weeks of competition! Register HERE and be sure to select Thorbeckes CrossFit as your team! Performance is in red, Competition...

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Monday, July 25th

Performance is in red, Competition is in blue A) 3 sets of: Back Squat x 5+ reps (Add 5 lbs to last weeks load. All sets at the same weight. The 3rd set is for max reps) Rest 2 minutes B)  20 minute AMRAP 8 Front Rack Alternating Lunges  (4 each...

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Saturday, July 23rd

Performance is in red, Competition is in blue A) Every 90 seconds, for 10 sets: 2 Hang Power Snatches + 1 Overhead Squat B) 3 Rounds For Time Run 600 meters 20 Alternating Dumbbell Snatches 10 Burpee Box Jumps A) Every 90 seconds, for 8-10 sets...

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