WOD

Saturday, November 18th

  Don’t forget to come watch our lifters at the Olympia Harvest Classic Road to Success: Josh Bridges -MotivationCrew Reality Check: When Life Gets in the Way of Fitness -Athlete Daily A) Four sets of: Split Squat x 8 reps each leg...

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Friday, November 17th

Performance is in red, Competition is in blue, Links are in green A) 4 Sets of: Back Squat x 8 reps short rest Single Arm Farmer Carry x 50ft rest 90 seconds B) 15 Minute AMRAP 3 Wall walks 35 Double unders 3 Chest To Bar Pullups  35 Double...

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Thursday, November 16th

Performance and Competition are in red A) Every 90 seconds, for 12 minutes (4 sets each): Station 1 – Split-Stance Romanian Deadlift x 8 reps each le Station 2 – Toes To Bar x 10-15 reps B) 18 Minute AMRAP  3 Kettlebells Swings (53/35) 3 Box...

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Wednesday, November 15th

Happy Birthday Luke and Terry! Vilma Ochoa Squats 218kg at 52kg Bodyweight -BarBend Performance is in red, Competition is in blue, Links are in green A) 4 sets of: Front Squat x 3 reps Rest 45 seconds Single-Arm Dumbbell Row x 8-10 reps  Rest 45...

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Tuesday, November 14th

How Do You Warm Up for a Weightlifting Exercise? -Catalyst Athletics Performance is in red, Competition is in blue, Links are in green A) Every 2 minutes, for 14 minutes (8 sets): 2 Hang Power Snatches + 2 Hang Squat Snatches B) 14 Minute AMRAP...

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Monday, November 13th

The Forgotten Art of Squatting -Quartzy Performance is in red, Competition is in blue, Links are in green A) Every 2 minutes, for 14 minutes (8 sets): 3 Hang Cleans + 3 Jerks B) Teams of 2 16 minute AMRAP 30 Bar facing burpees 30 Thrusters 75/45...

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Saturday, November 11th

Thorbeckes CrossFit Christmas Party is December 2nd! Performance is in red, Competition is in blue, Links are in green A) 4 sets of: Pull-Ups x 3-5 reps  (These are controlled negatives. Use some kind of assist to begin the movement with your...

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Friday, November 10th

Why Barbells Are Better Than Machines -Starting Strength Performance and Competition are in red A) 4 sets of: Back Squat x 8 reps rest 2 minutes  Build over the sets to an 8 rep max B) 8 Rounds :20 Seconds Back Squats (45/35) :10 Seconds Rest :20...

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