Author page: thorbeckes

Thursday, January 5th

Performance is in red, Competition is in blue A1) 10 sets of: Deadlift x 5 reps @ 60% rest 10 seconds A2) 5 sets of: Ring Row x 15 reps done after every ODD round of A1, rest 10 seconds A3) 5 sets of: Double Farmers Carry x 100ft after every...

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Wednesday, January 4th

Performance is in red, Competition is in blue, links are in green A) 4 sets of: Strict Press x 8 reps  rest 30 seconds  Upright Row x 8 reps rest 60 seconds  Use the same weight for all 4 sets. B)  5 sets of: 2 minute AMRAP 40 Single-Unders 10...

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Tuesday, January 3rd

Work. Walk 5 Minutes. Work -NY Times Performance is in red, Competition is in blue, Links are in green A) Every 2 minutes, for 10 minutes (5 sets): Hang Power Snatch + 2 Overhead Squats B) 7 Minute AMRAP Waiters Walk 44/26 No rest, just keep...

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Monday, January 2nd

In 2017, Pursue Meaning Instead of Happiness- NY Mag Performance is in red, Competition is in blue, Links are in green A) 2 sets of: Back Squat x 10 reps rest 90 seconds B) 2 sets of: Front Squat x 10 reps rest 90 seconds Move from the Back Squat...

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Saturday, December 30th

3 Fool Proof Ways To Start Getting Stronger Today -BarBend Performance is in red, Competition is in blue, Links are in green A) Three sets of: Romanian Deadlift x 6-8 reps  Rest 60 seconds Single-Leg Hip Bridge x 10-12 reps each side  Rest 60...

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Friday, December 30th

Performance is in red, Competition is in blue A1) 3 sets of: Front Rack Step Up x 8-12 reps each leg rest 60 seconds A2) 4 sets of: Strict Chin Up x 2-4 reps rest 60 seconds *Perform A1/A2 as a superset. Alternate the step ups and pull ups for 3...

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Thursday, December 29th

These Are Essential Movements- CrossFit Performance and Competition are in red, Links are in green A) On the minute, for 20 minutes: Even: Deadlift x 5 reps @ 60% Odd: Deficit Pushups  x 10 reps (Hands on 25lb plates for men and 10 lb plates for...

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Wednesday, December 28th

This cycle leads us into the CrossFit Open, which starts February 13th! We’ll see some days with multiple AMRAPs, where the goal is pacing and consistent scoring, a unilateral leg-training day, and of course we’ll revisit some Open WODs from...

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