Author page: thorbeckes

Friday, April 7th

We have started sending out a weekly email on Sundays that has additional Competition programming. The Competition programming is intended for people who want to compete in CrossFit as a sport AND have more than an hour to dedicate to a training...

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Thursday, April 6th

Performacne  A) 10 minute AMRAP Waiters Walk 44/26 lbs (no rest, just keep switching sides) B) Every 3 minutes, for 9 minutes (3 sets): Close Grip Bench Press Set 1: 15 reps @ 50% Set 2: 10 reps @ 55% Set 3: 5 reps @ 60% **Between each set...

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Wednesday, April 5th

Performance  A) 5 sets of: Power Clean x 4 reps rest 60 seconds 8-10 Kips on the rings mixing in toes to rings and pull-ups rest 60 seconds 10 HARD pulls on the rower rest 2 minutes B) 6 minute AMRAP 4 Kipping Ring Pullups 8 Strict Single Arm...

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Tuesday, April 4th

Performance  A) “Round The World” On the minute, for 40 minutes (8 sets): Minute 1: Double Farmer Carry Minute 2: Front Leaning Rest on rings Minute 3: Spin Bike (Keiser) Minute 4: Lateral Bear Crawl :30 Left/:30 Right Minute 5: Light...

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Monday, April 3rd

Performance  A) 5 sets of: Russian Swing x 15 reps  rest 15 seconds Deadlift x 5 reps  rest 30 seconds  Nose and Toes Handstand Hold x 30 seconds  rest 60 seconds  B) 12 minute AMARP 16 Alternating Front Rack Lunge 95/65  8 Toes To Bar 8 Hang...

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Saturday, April 1st

Performance  A) 5 sets of: Stability Overhead Squat x 5 reps rest 30 seconds  Side Plank Star Hold x 15 seconds per side rest 30 seconds  B) Every 5 minutes, for 25 minutes (5 sets), for times: Run 400 Meters 6 Strict Chinups 10 Overhead...

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Friday, March 31st

Performance Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – 30-60 second Handstand Hold or Freestanding practice using a partner as a spotter Station 2 – Waiters Walk x 30 meters each arm Station 3 – Supinated-Grip Bent-Over...

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Thursday, March 30th

Performance and Competition  A) On the minute, for 20 minutes: Minute 1: 3 Deadlifts at 65% Minute 2: 6 Stationary Dips  B) For Time 18-15-12-9 Wall balls 20/14 Box jumps 20″ Burpees Hang power snatch 75/55 *35 double unders after each...

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