Author page: thorbeckes

Friday, June 9th

How to Build a Long-Lasting Habit Without Falling Off the Boat -CrossFit Invictus Performance is in red, Competition is in blue, Links are in green A) Every 5 minutes, for 15 minutes (3 sets): 3 rounds Row 13/10 calories 5 Ring Dips If you...

Read more

Thursday, June 8th

Performance and Competition are in red A) Romanian Deadlift  Set 1: 12 reps Set 2: 10 reps Set 3: 8 reps Rest 60 seconds Behind the Neck Strict Press Set 1: 12 reps Set 2: 10 reps Set 3: 8 reps Rest 60 seconds  Alternate the RDL and the Behind...

Read more

Wednesday, June 7th

  Performance is in red, Competition is in blue, Links are in green A) Four sets of: Hang Snatch x 3 reps rest 90 seconds  Dumbbell three point row x 6-8 reps  Rest 90 seconds L-Sit x 25-45 seconds (accumulated) Rest 90 seconds (Snatch...

Read more

Tuesday, June 6th

Squats and Your Knees- Starting Strength Performance is in red, Competition is in blue, Links are in green A) 5 sets of: Run 400-meters – Casually Rest 60 seconds 3 sets of: Run 400-meters – Hard Stride Rest 2 minutes 1 set of: Run...

Read more

Monday, June 5th

The Dunk Tank is here!! OGAR: Will of Steel Trailer -CrossFit Performance is in red, Competition is in blue, Links are in green A) Five sets of: Deadlift x 5 reps rest 30 seconds  Kettlebell Swings x 20 reps Rest 30 seconds Dumbbell Front Squats...

Read more

Saturday, June 3rd

  Performance is in red, Competition is in blue, Likes are in green A) For time: Run 800 Meters immediately followed by… Three rounds of:  8 Ring Dips 8 Strict Handstand Push-Ups (or L-Seated DB Presses) 16 Kettlebell Swings 53/35...

Read more

Friday, June 2nd

Performance is in red, Competition is in blue, Links are in green Five sets of: Split Jerk x 5 reps Rest 45 seconds Isometric Hold – Chin Over the Bar x 15-30 seconds Rest 45 seconds Side Plank Kettlebell Hold x 20-30 seconds each side Rest 45...

Read more

Thursday, June 1st

Performance and Competition are in red A) 3 sets of: Back Rack Reverse Lunge x 8 reps  Perform 8 reps on one leg then 8 reps on the other. rest 2 minutes between sets  B) Every 2 minutes, for 16 minutes (8 sets): Sprint 100 meters  10 American...

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