Author page: thorbeckes

Friday, October 14th

Five Things I Love About CrossFit The Work Ethic CrossFit isn’t easy. It promotes hard work that you will rarely find outside of competitive athletics. Compared to conventional fitness programs, the work ethic, discipline, and commitment of...

Read more

Thursday, October 13th

Performance is in red, Competition is in blue A) 3 sets of: Standing Single Arm Dumbbell Press x 8-10 reps Rest 60 seconds Ring Row x 5-7 reps   (elevate feet to make these more difficult. You could also add a weight vest) Rest 60 seconds B) 10...

Read more

Wednesday, October 12th

Performance is in red, Competition is in blue A) Four sets of: Turkish Get-Up x 2 reps each arm Rest 45 seconds Strict Pull-Ups x 6-8 reps  Rest 45 seconds Deadlift x 6-8 reps Rest 45 seconds B) 3 rounds for time of: 500 Meter Row 15 Hand-Release...

Read more

Tuesday, October 11th

Weightlifting Technique with Brooke Ence- Barbell Up Performance is in red, Competition is in blue, Links are in green A) 4 sets of: 3 Hang Power Snatch + 6 Alternating Overhead Reverse Lunges (3 each leg) Rest 60 seconds Weighted Plank Hold x 60...

Read more

Monday, October 10th

Teach Every Child About Food- TED Performance is in red, Competition is in blue, Links are in green A) Three sets of: Back Squat x 6-8 reps  Rest 60 seconds Single-Leg Hip Bridge x 8-10 reps each leg Rest 60 seconds Single-Arm Dumbbell External...

Read more

Saturday, October 8th

Performance is in red, Competition is in blue A) 5 sets of: Hang Power Clean x 3 reps Rest 60 seconds Double Under Practice x 60 seconds  Rest 60 seconds  B) 5 Rounds For Time 15 Dumbbell Thrusters 15 Calorie Row A) 20 minutes to build to a 1 Rep...

Read more

Friday, October 7th

4 Exercises to Improve Overhead Performance in WODs -BarBend Performance is in red, Competition is in blue, Links are in green A) Back Squat If you would like to build to a heavy single Back Squat, build up to what you squatted for 5 last week...

Read more

Thursday, October 6th

Performance and Competition are in red A) Every 90 seconds, for 7 sets: Weighted Pull Up x 1 rep.  (Build to a 1 rep max. Load with belt and chain, ankle weights of medicine balls. OR use as little assistance as needed to achieve 1 rep.) B) Every...

Read more
Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531