Author page: thorbeckes

Monday, June 20th

We’ll continue programming barbell lifts on consistent days of the week. The programming of the Olympic lifts will have an emphasis on hang variations and pulls. Monday – Back Squat + Metcon Tuesday –  “Competition” Bench...

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Saturday, June 18th

Performance is in red, Competition is in blue A) On The Minute, for 12 minutes (6 sets): Even: 3 Hang Power Cleans Odd: 25 Double Unders B) 10 Minute AMRAP 25 Calorie Row 25 Wallballs 25 Shoulder To Overhead 25 Box Jumps (step down) C) On the...

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Friday, June 17th

The Kalsu WOD: The Origins of “The Hardest Workout Ever”- Fitness HQ The Any-Protein-Goes Guide to Summer Grilling -Outside Performance is in red, Competition is in blue A) 5 sets of: Back Squat x 3 reps   (build to a heavy triple) 30...

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Thursday, June 16th

Perfromance is in red, Competition is in blue  A) Every minute, on the minute, for 12 minutes: Minute 1 – Push Press x 6 reps Minute 2 – Renegade Rows with Dumbbells x 6 reps (Push-Up, Row Left, Push-Up, Row Right) Minute 3 – Plank x 30-40...

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Wednesday, June 15th

THE DUNK TANK IS HERE!! There is still room to make an appointment! The Theology of CrossFit (with a cameo by Constance and  David)- On Being Performance is in red, Competition is in blue, Links are in green A) 4 sets of: Pause Back Squat x 3...

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Tuesday, June 14th

What Separates a Games Athletes from a Regional Athlete? CrossFit Performance is in red, Competition is in blue A) 5 sets of: Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat rest as needed.  (Focus on each position)  B) 3 sets of...

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Monday, June 13th Test Week

Performance is in red, Competition is in blue 5 sets of: A1) Front Squat x 5 reps rest 60 seconds  A2) Dumbbell Bench Press x 8 reps rest 60 seconds B) For Time Run 200 meters Then… 12-9-6-3 Power Clean 115/75 Strict Pullup A) 20 minutes to...

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Saturday, June 11th

Performance is in red, Competition is in blue A1) 3 sets of: Back Squat x 8 reps  Rest 60 seconds A2) Close Grip Bench Press x 8 reps  Rest 60 seconds B) Four sets for max reps of: 60 second calorie row Rest 60 seconds (while your partner rows if...

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