Author page: thorbeckes

Monday, April 20th

A) 3 sets of Deadlift x 6-8 reps (heavier than last week) Rest 60 seconds Ring Row x 8-10 reps Rest 60 seconds B) Six sets for times of: 10 Thrusters 95/65 10 Ab Mat Sit-Ups 10 Push-Ups Rest 2 minutes A) Take 12 minutes to work to a 3rm Hang...

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Friday, April 17th

A) Four sets of: Single Leg Romanian Deadlift x 6-8 reps  Rest 45 seconds Close Grip Bench Press x 8-10 reps @ 2011 Rest 45 seconds Strict pullup x 3 reps (weighted) Rest 45 seconds B) Three rounds for time of: 15 Dumbbell Push Press 40/30 15 Box...

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Thursday, April 16th

A) 3 sets of: Close Grip Bench Press x 5 reps Rest 45 seconds Box step ups x 6-8 each leg Rest 45 seconds Single Arm Kettle Bell Row x 8-10 reps B) Three sets for max reps of: 30 seconds of Double-Unders 30 seconds of Rest 30 seconds of Dumbbell...

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Wednesday, April 15th

A) Four sets of: Split Squat x 8 reps @ 3010 tempo (if these are too hard perform box step ups) Rest 45 seconds Powell Raise x 8 reps each arm @ 2111 Rest 45 seconds Strict Dips x 6-8 reps (stationary bars, boxes) B) For time: Row 20 Calories 30...

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Tuesday, April 14th

A) Three sets of: Snatch grip press (behind the neck) Rest 60 seconds Side Plank x 45-60 seconds each side Rest 60 seconds Overhead Squat x 5 reps Rest 60 seconds B) Two sets for times of: Row 500 Meters 20 Hand Release Push-ups 10 Alternating...

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Monday, April 13th

I found this article awhile ago and just stumbled upon it again. Im not sure who wrote it. Here you go! Of the various aspects of CrossFit I’ve seen criticized, none seem to me to be quite as polarizing as the kipping pull up. I’m not going to...

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Friday, April 10th

Workout of the Day A) Three sets of: Good Morning x 8 repsRest 45 seconds Plank x 60 seconds (weighted) Rest 45 seconds Double Undes x 60 seconds Rest 45 seconds B) For time: 15 Shoulder to Overhead 200 Meter Run 10 Shoulder to Overhead  400...

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Thursday, April 8th

Performance and Competition are in red Four sets of: Split Squat x 8 reps each leg @ 3010 (3 sec down. Build to an 8 rep max) Rest 60 seconds Ring Rows x 10-12 reps @ 2111 Rest 60 seconds Three rounds for time of: 30 Wall Ball  20/14, 30/20 20...

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