Author page: thorbeckes

Friday, May 26th

Shoulder Internal Rotation Flow To Get Better at Managing Your Time, Borrow a Training Strategy from Elite Athletes -NY Mag Performance is in red, Competition is in blue, Links are in green  A) 4 sets of: Hang Snatch x 5 reps Rest 45 seconds...

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Thursday, May 25th

Yesterdays Whiteboard: Deadlift, Lunge Breathe: The Art of Wellness -CrossFit Journal Performance is in red, Competition is in blue, Links are in green A) On the minute, for 12 minutes: Minute 1: Assault bike 45-55 RPM Minute 2: 50 Single Unders...

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Wednesday, May 24th

“Murph” Hero WODs are usually longer, harder, and heavier. More grueling than your average WOD. “Murph” is no exception. But “Murph” is also for everyone who wants to do it. As always, we have a scaling option...

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Tuesday, May 23rd

“Murph”  Hero WODs are usually longer, harder, and heavier. More grueling than your average WOD. “Murph” is no exception. But “Murph” is also for everyone who wants to do it. As always, we have a scaling option...

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Monday, May 22nd

6am class now Mondays, Tuesdays, and Wednesdays! Bar None: Deal With It -CrossFit Journal Performance is in red, Competition is in blue, Links are in green A) Every 2 minutes, for 14 minutes (7 sets): 3 Split Jerks Use the same weight for all 7...

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Saturday, May 20th

Performance and Competition are in red A) Every 2 minutes, for 8 minutes (4 sets): High Hang Snatch + Hang Snatch B) Every 2 minutes, for 12 minutes (6 sets): Snatch x 1 rep C) 5 rounds 15 GHD hip extensions 15 Pull-ups (chest to bar) 15 Breaths...

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Friday, May 19th

People sometimes need to be reminded why CrossFit works. Why is it you were working out for over an hour a day at 24 Hour Fitness but you see better results with CrossFit? You were doing circuit training and running on the treadmill, but now you...

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Thursday, May 18

Performance and Competition are in red, Links are in green A) 4 sets of: Single Leg Landmine Deadlift x 5/leg with 45-65lbs loaded; More about balance & control than loading rest 20 seconds Back Rack Alternating Reverse Lunge x 6 reps each...

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