Author page: thorbeckes

Tuesday, December 12th

Weightlifting: Working with the PVC -CrossFit Journal A) 3 sets of: Deadlift x 5 reps  Rest 45 seconds Farmer Carry x 150 ft Rest 45 seconds Push-up x max reps Rest 45 seconds Build on the deadlifts to a heavy set.  B) Every 6 minutes, for 18...

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Monday, December 11th Test Week

                                        Teens classes begin Monday, December 18th. Foundations begins Monday, January 8th What Is Pain and Why Do We Experience It?- Girls Gone Strong A) Three sets of: Hang Power Snatch x 5 reps Rest 60

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Saturday, December 9th

A) Four sets of: Dumbbell Press x 6-8 reps @ 2110 Rest 45 seconds Single Leg Hip Bridge x 6-8 reps each leg @ 3011 Rest 45 seconds Bottom’s Up Kettlebell Carry x 100′ each arm Rest 45 seconds B) 3 Rounds for time: 10 Front Squats 135/195 20 Toes...

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Friday, December 8th

Training Exercise vs. Novelty- Catalyst Athletics A) 4 sets of: Back Squat x 5 reps rest 45 seconds  Strict Pullups x max reps rest 45 seconds  45 seconds of Double Under Practice  rest 45 seconds B) 3 Rounds at 80-85% Effort 20 Wall balls 20/14...

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Thursday, December 7th

Why You Should Eat More and Train Less This Christmas- Breaking Muscle A) 3 sets of: Deadlift x 6-8 reps  Rest 45 seconds Push-Ups x 10-15 reps Rest 45 seconds Dumbbell Reverse Lunge x 10 reps each leg Rest 45 seconds B) 8 Rounds of :20 On / :10...

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Wednesday, December 6th

Why You Need Good Wrist Mobility -Girls Gone Strong How to Teach Your T-Spine to Bend- Breaking Muscle A) For Time 5-4-3-2-1 of: Strict Pull-ups Thrusters 95/65 *Every minute, on the minute, 3 burpees, starting at 00:00 *12 minute time cap The...

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Tuesday, December 5th

How to Be a Little Bit Better at Remembering Things- NY Mag Watch Weightlifter Gabriel Sincraian Try CrossFit for the First Time- BarBend A) 4 sets of  Front Squat x 10 reps at 70% rest 2 minuts  B) In teams of two, alternate whole rounds to...

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Monday, December 4th

A) 5 sets of: 90 seconds on, 90 seconds off Assault Bike ‘Open with 65/55 RPM & build 1 RPM each set B) 20 minute AMRAP 30 Dumbbell Snatches 50/35 30 Box Jumps 24/20 21/15 Calorie Assault Bike 30 Toes to Bar A) 5 sets of: 90 seconds on...

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