Author page: thorbeckes

Monday, June 12

10 Undeniable Benefits of the Clean and Jerk- BarBend Performance is in red, Competition is in blue, Links are in green A) Five sets of: Sumo Deadlift x 5 reps rest 30 seconds  L-Sit x 20-30 seconds accumulated Rest 30 seconds Dumbbell Front...

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Saturday, June 10th

Too Much Volume or Not Enough Fitness? -The Russells Performance is in red, Competition is in blue, Links are in green A) 3 sets of: Sumo Deadlift x 6-8 reps  Rest 45 seconds Ring Push-Ups x 5-10 reps Rest 45 seconds Wall Ball Shots x 15 reps...

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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...

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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...

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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...

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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...

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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...

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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...

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