Author page: thorbeckes

Thursday, February 25th

Yesterdays Whiteboard If you are doing the Open Friday, you can come in and do todays “Optional Conditioning” if you’d like. Performance and Competition are in red, Optional Conditioning is in pink A) 3 Rounds Not For Time 10...

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Wednesday, February 24th

Performance is in red, Competition is in blue A) 3 sets of: Kettle Bell Front Rack Split Squat x 6-8 reps each leg Rest 20 seconds Close-Grip Bench Press x 8-10 reps Rest 20 seconds Bent Over Barbell Rows x 8-10 reps Rest 2 minutes B) 3 sets of...

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Tuesday, February 23rd

Performance is in red, Competition is in blue A) 10 Minute AMRAP @80-85% effort Run 100 meters (alley and back) 1 Wall walk Run 100 meters 2 Wall walks Run 100 meters 3 Wall walks ….ect Rest/mobilize 8-15 minutes B)10 Minute AMRAP @80-85% effort...

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Monday, February 22nd

Achieving “Full Effort Full Victory” Mentally “In slow motion, the athletes eyes close and then re-open focusing back to the barbell. There are 70 seconds left in the 10 minute workout; the athlete is trying get air back into their lungs, and as...

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Saturday, February 20th

Allow These Two Olympic Runners to Demonstrate the Motivational Powers of Belonging to a Team -NY Mag Performance is in red, Competition is in blue A) 3 Rounds Not For Time: –3 Low Ring Leg-Assisted Transitions -3 Tempo Dips (31X1 tempo) (3...

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Friday, February 19th

Performance is in red, Competition is in blue A) 5 sets of: Romanian Deadlift Set 1: 8 reps Set 2: 8 reps Set 3: 6 reps Set 4: 6 reps Set 5: 4 reps Rest 2 minutes B) 3 sets of: Strict Pullup x 3.3.3 rest 30 seconds between clusters Rest 3 minutes...

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Thursday, February 18th

Underwater Thrusters? Yes, Underwater Thrusters -YouTube Performance and Competition are in red A) Three sets of: Strict Pull-Ups x Max Reps Rest 45 seconds Nose-to-Wall Handstand Hold x 45-60 seconds Rest 45 seconds Strict Supinated-Grip...

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Wednesday, February 18th

Yesterdays Whiteboard CrossFit HQ redesigns CrossFit.com Performance is in red, Competition is in blue, Accessory Work is in orange A) 3 sets of: Kettle Bell Front Rack Split Squat 8 reps each leg Rest 20 seconds Close-Grip Bench x 8-10 reps Rest...

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