Author page: thorbeckes

Thursday, July 27th

Performance and Competition are in red A) 3 sets of: Close Grip Bench Press x 10 reps rest 60 seconds  Split Squat x 10 reps rest 60 seconds  B) For time 21-15-9 Toes-to-Bars Thrusters 95/65 Scale the Toes-to-Bars to Hanging Leg or Knee Raises as...

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Wednesday, July 26th

Performance is in red, Competition is in blue, Links are in green A) 3 sets of: Hang Clean x 3-4 reps Rest 20 seconds Stationary Dips x 6-8 reps  Rest  90 seconds B) 3 sets of: Sumo Deadlift x 6-8 reps rest 20 seconds Hollow Hold x 15-30 seconds...

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Tuesday, July 25th

  5 Hacks To Stay Satisfied During A Calorie Deficit- Flex Fuel Performance is in red, Competition is in blue, Links are in green A) 5 sets of: 350 meter row  rest 90 seconds  B) 3 Rounds For Time 21 Bike or Row calories 18 Wall balls 20/14...

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Monday, July 22nd

  NEW SHIRTS! Pre order today! $20 each. Limited quantities, especially the Wisconsin shirts. Barbells vs Machines vs Everything Else -Starting Strength Performance is in red, Competition is in blue, Links are in green A) 5 sets of: Strict...

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Saturday, July 22nd

Why Sitting at Your Computer All Day Can Wipe You Out- NY Mag Performance is in red, Competition is in blue, Links are in green A) Complete as many rounds and reps as possible in 6 minutes of: 5 Hang Power Cleans 95/65 5 Burpees Over the Barbell...

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Friday, July 21st

Performance is in red, Competition is in blue, Links are in green A) Every 2 minutes, alternate stations to complete 4 rounds each:  Station 1: Dumbbell Bench Press x 12-15 reps Station 2: Kipping Pullups x 8-10 reps B) ‘The Ghost’ 6...

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Thursday, July 20th

Performance is in red, Competition is in blue, Links are in green A) Every 2 minutes, for 6 minutes: Split Jerk Strict Press x 3 reps B) Every 2 minutes, for 6 minutes: Jerk Balance x 3 reps C) Every 2 minutes, for 6 minutes: Split Jerk x 3 reps...

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Wednesday, July 19th

CrossFit and Kraus Motor Co.: Building Performance -CrossFit Journal Performance is in red, Competition is in blue, Links are in green A) Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – Split-Stance Romanian Deadlift x 8 reps each...

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