Author page: thorbeckes

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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Friday, June 10th

Diet, Exercise, and Sleep Are Great, but 1 Thing Matters Even More for Your Health -Inc. Performance is in red, Competition is in blue A1) 3 sets of: Box Squat Set 1: 5 reps Set 2: 5 reps Set 3: Max Reps (Add 5-10 lbs from last weeks weight. If...

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Thursday, June 9th

Performance and Competition are in red A) 5 rounds, not for time 50ft walking lunge 30 Double Unders 10 supermans B) 5 sets of: Strict Press x 10 reps Rest 90 seconds C) Every 90 seconds, for 7 sets: Run 200 meters D) Tabata Situps :20 on :10 off...

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Wednesday, June 8th

Performance is in red, Competition is in blue, Links are in green A) Every 2 1/2 minutes, for 5 sets:  Close Dumbbell Bench Press 32X1 (if you have dips, you may do dips instead) 4 sets x 6-12 reps 1 set x Max Reps No tempo this week but use a...

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Tuesday, June 7th

Performance is in red, Competition is in blue A) Every 2 minutes, for 10 minutes (5 sets): Snatch High Pull x 4 reps B) Every 2 minutes, for 10 minutes (5 sets): Overhead Squat x 3 reps C) For Time Run 400 meters  then… 21-15-9 Shoulder To...

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