Author page: thorbeckes

Friday, May 22nd

A) 3 sets of: Split Squat x 8 reps Rest 1 minute Close Grip Bench Press x 10 reps Rest 1 minute Weighted Sit up x 15 reps Rest 1 minute WOD: 3 rounds for time -10 Hang Power Cleans  -20 Alternating reverse lunges A) 15 minutes to build to 3rm...

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Thursday, May 21st

A) Four sets of: Hang Power Clean x 4 reps Rest 90 seconds Turkish Get-Ups x 3 reps each arm Rest 90 seconds WOD: Three rounds for time Kettlebell Swings x 20 reps (24/16 kg) Dips x 15 reps 400 Meter Run A) Close Grip Bench: Set 1: 3@70% Set 2...

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Wednesday, May 20th

Performance is in red, Competition is in blue, Accessory Work is in orange A) Three sets of: Bench Press x 8-10 reps @ 20X1 Rest 60 seconds Pull-Ups x 6-8 reps @ 2111 Rest 60 seconds B) Three sets of: Tall Jerk x 4 reps Rest 60 seconds Weighted...

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Tuesday, May 19th

A two minute walk may counter the harms of sitting  A) Four sets of: Deadlift x 6-8 reps Rest 45 seconds Wall Climbs x 3-5 reps Rest 45 seconds Double-Under x 60 seconds Rest 45 seconds WOD: “Helen” Three rounds for time 400 meter run...

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Monday, May 18th

Don’t forget the new 6am class today! Taking an honest look A) Four sets of: Back Squat x 4-6 reps @ 30X0 Rest 60 seconds Powell Raises x 8-10 reps each @ 2020 Rest 60 seconds Nose and Toes Handstand Hold x 30-45 seconds Rest 60 seconds...

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Friday, May 15th

The King Of CrossFit: Greg Gassman 60 minutes Listen to every grunt Michael Jackson ever recorded Performance is in red, Competition is in blue, Accessory Work is in orange A) 3 sets of: Back Squat x 8-10 reps @3111 (1 second pause in the bottom)...

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Thursday, May 14th

Performance is in red, Competition is in blue, Accessory Work is in orange A) 3 sets of: 8 Push Press Rest 60 seconds 8 Powell Raises each arm Rest 60 seconds 8 Bent over row Rest 60 seconds WOD: Every 8 minutes, for a total of 3 sets, complete...

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Wednesday, May 13th

Performance is in red, Competition is in blue, Accessory Work is in orange A) 3 sets of: Split Squat x 10-12 reps @2010 Rest 60 seconds Ring Row x 8-10 reps @2012 Rest 60 seconds Weight Plank x 50 seconds Rest 60 seconds B) On the minute, for...

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