Author page: thorbeckes

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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Wednesday, April 8th

A)Five sets of: Close Grip Bench Press x 5 reps Rest 45 seconds Step-Ups x 10 reps each leg Rest 45 seconds Single-Arm DB Press x 8 reps each arm Rest 45 seconds B) Four sets for max reps of: 30 seconds of Push Press 95/65 Rest 30 seconds 30...

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Tuesday, April 7th

Performance is in red, Competition is in blue A) Five sets of: Deadlift x 6-8 reps Rest 45 seconds Kettle Bell swing x 25 reps (53/35) Rest 45 seconds Powell Raise x 8 reps each arm Rest 45 seconds B) 7 min AMRAP -Burpees A) Every 2 minutes, for...

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Monday, April 6th

If you have been following Performance for a significant amount of time and you want more exposure to the olympic lifts with the ultimate goal of competing in CrossFit, now is a good time to transition to the Competition programming. Otherwise...

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Saturday, April 4th

Performance and Competition are in red “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 135/95 lb. Power Cleans x 3 reps Push-Ups x 6 reps Air Squats x 9 reps Repeat for a total of five sets...

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Friday, April 3rd

A) Four sets of: Deadlift x 6-8 reps  Rest 45 seconds Seated Dumbbell Shoulder Press x 6-8 reps  Rest 45 seconds Split Squat x 5 reps/leg @3010 Rest 45 seconds B) For time: 1000 Meter Row 60 Kettlebell Swings 30 Push-Ups (chest to floor) 600...

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