Author page: thorbeckes

Wednesday, June 21st

Performance is in red, Competition is in blue, Accessory Work is in orange A1) 3 sets of: Bench Press x 5+ reps (start light enough to add weight throughout the cycle. Go for max reps on third set) rest 30 seconds A2) 3 sets of: Bent Over Row x 8...

Read more

Tuesday, June 20th

Performance is in red, Competition is in blue, Accessory Work is in orange A) Every 90 seconds, for 15 minutes (10 sets): Deadlift + Hang Power Clean + Front Squat + Push Jerk B) For Time 20 Push Presses 95/65 20 Pull-Ups 200m Run 10 Push Press...

Read more

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...

Read more

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...

Read more

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...

Read more

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...

Read more

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...

Read more

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...

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