Author page: thorbeckes

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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Thursday, November 9th

Performance and Competition are in red A) 5 Minute AMRAP  27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 5 Minutes 5 Minute AMRAP  27/21 Calorie Row 21 Power Cleans (115/75) 15 Burpee Box Jump Overs (24/20) Rest...

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Wednesday, November 8th

Overweight? You Need to Read This -CrossFit Journal Performance is in red, Competition is in blue, Links are in green A) 15 minutes of Rowing Every 400 meters, get off the rower and perform Strict Handstand Pushups* and 8 Split Squats per leg...

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Tuesday, November 7th

Performance is in red, Competition is in blue, Links are in green A) On the minute, for 18 minutes: Even: 2 Power Snatches Odd: 100 ft Waiters Walk (Left arm down, Right arm back) B) 4 Rounds: 15 Power Snatches (75/55) 30 Double Unders 200 Meter...

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Monday, November 6th

Teens classes begin today! Consistency Breeds Progress- Flex Fuel Life Restorative Modalities for Weightlifters -Catalyst Athletics\ Don’t Choke the Bar to Death- Catalyst Athletics Performance is in red, Competition is in blue, Links are in...

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Saturday, November 4th

  Performance is in red, Competition is in blue, Links are in green A) 4 sets of: Back Squat x 5 reps rest 2 minutes Work to a tough set of 5 B) 5 Rounds: Every 4 minutes: 400 Meter Run 1 Round of “DT” 115/80 Score is your slowest round “DT”...

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