Author page: thorbeckes

Wednesday, August 10th

Yesterdays whiteboard Performance is in red, Competition is in blue, Links are in green A1) 3 sets of: Bench Press x 5+ reps . (Go for max reps on third set) rest 30 seconds A2) 3 sets of: Bent Over Row x 8 reps (add to last weeks load) rest 2...

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Tuesday, August 9th

Performance is in red, Competition is in blue, Accessory work is in orange, Links are in green A) Every 2 minutes, for 14 minutes (7 sets): Clean Pull + Clean + Jerk: Warm up to a medium-heavy load and perform 5 reps of the complex at that...

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Monday, August 8th

Olympic Weightlifting Schedule -NBC Olympic Rowing Schedule -NBC Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) 3 sets of: Back Squat x 5 reps  (add to last week OR establish a new 3 Rep Max)...

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Saturday, August 6th

Performance is in red, Competition is in blue, Links are in green A) 4 sets of: Snatch Grip Deadlift x 4 reps Rest 45 seconds 3-5 Wall Walks Rest 45 seconds Max Rep Strict Dips Rest 45 seconds Double Unders X 60 seconds Rest 45 seconds B)...

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Friday, August 5th

Five Rules to Live By Have you ever found yourself in a potentially embarrassing or painful situation? Would you like to avoid future encounters? Well now you can! Just abide by these five, simple rules. 1. Remove necklaces before a workout...

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Thursday, August 4th

Performance is in red, Competition is in blue A) On the minute, for 15 minutes: Minute 1: Handstand Pushup x Max reps in 30 seconds (practice kick ups or sub slow negatives or L seated Dumbbell Press) Minute 2: Ring Row x 8-12 reps Minute 3...

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Wednesday, August 3rd

Is Your “Competitiveness” Making You Worse?- Training Think Tank Performance is in red, Competition is in blue A1) 3 sets of: Bench Press x 5+ reps . (Go for max reps on third set) rest 30 seconds A2) 3 sets of: Bent Over Row x 8 reps...

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Tuesday, August 2nd

The online qualifier for the Cascade Classic begins August 3rd! Register by Monday August 8th and join us for a fun 3 weeks of competition! Register HERE and be sure to select Thorbeckes CrossFit as your team! Performance is in red, Competition...

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