Author page: thorbeckes

Wednesday, February 22nd

We have 40 people registered for The OPEN!! Many of you have registered under the affiliate Thorbeckes Crossfit but you did not select the TEAM Thorbeckes Crossfit. Please go back into your profile and make sure you select the team. This must be...

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Tuesday, February 20th

Performance is in red, Competition is in blue A) On the minute for 10 minutes: Even: 15 Double Unders Odd: 10 Hang Power Snatches   B) For time: 1000m Row 50 Thrusters, 45/35 30 Pull-Ups Go your hardest. Baller status for unbroken reps on the...

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Monday February 19th

Performance is in red, Competition is in blue  A) 3 sets of: Deadlift x 5 reps  rest 60 seconds Strict Pullup x 2-3 reps rest 60 seconds Nost and Toes Handstand Hold x 30-45 seconds rest 60 secodns  B) On the minute, for 24 minutes: 1) 10 Push...

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Saturday, February 18th

Bar Muscle-Up Progressions 1) Basic Kip Swings (Hollow + arch. Build to as large of a kip as you can. Highest would be arms parallel to the ground.) 2) Low-Bar Dips (set barbells in racks at bottom of sternum height and secure with bands. Perform...

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Friday, February 17th

12 Great Exercises to Warm Up and Activate Your Glutes -BarBend Rick’s Putting the “Hamner” Down -CrossFit Performance is in red, Competition is in blue, Links are in green A) 3 sets of: Barbell Split Squat x 12 reps each leg...

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Thursday, February 16th

Performance and Competition are in red A) On the minute, for 21 minutes: Minute 1: Row Minute 2: Jump Rope Minute 3: Assault Bike Keep this easy B) 3 sets of: Deadlift x 10-15 reps with a one second pause at the top around 60% of 1 rep max rest...

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Wednesday, February 15th

Road to the Arnold: Hafthor Björnsson- Rogue Fitness Performance is in red, Competition is in blue, Links are in green A) 3 sets of: Push Press x 5 reps      Rest 60 seconds Supinated-Grip Bent-Over Barbell Row x 8 reps  Rest 60 seconds Plank...

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Tuesday February 14th

CRASH-Bs: The High and Hell of Indoor Rowing – Sports Illusrated Performance is in red, Competition is in blue A) Work up to a Power Snatch slightly heavier than what you’ll use in the workout. B) 7 Rounds of: 3 Minute AMRAP 3 Power...

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