Author page: thorbeckes

Saturday, November 9th

A) In teams of two, complete as many rounds and reps as possible in 30 minutes. Partners alternate whole rounds. 15 Calories of Rowing12 Deadlifts (155/105 lbs)9 Hang Power Cleans (155/105 lbs)6 Shoulder to Overhead (155/105 lbs) Scale with...

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Friday, November 8th

A) Open 20.5For time, Partitioned any way:40 muscle-ups80-cal. row120 wall-ball shots, 20/14  10/9ft Time cap: 20 min. B) Open 20.5 ScaledFor time, partitioned any way:40 chin-over-bar pull-ups80-cal. row120 wall-ball shots, 14-lb. ball to 10 ft...

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Thursday, November 7th

Crossfit Kids start today! A) Handstand Hold Against Wall Accumulate 3 minutes against the wall. Opening first with 10 strict pull-ups and performing another 3 strict  pull-ups for each handstand hold fraction. Scale with pike from a box.  *Time...

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Wednesday, November 6th

Crossfit Kids starts this Thursday!   A) 3 Rounds of:5 minute AMRAP200/150 meter row15 Burpee over the rower50′ Bear Crawl rest 5 minutes    5 minute AMRAP15 Front Squats 95/6515 Bent Over Barbell Rows 95/6535 Double Unders    rest 5...

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Tuesday, November 5th

A) 15 minutes to build to a 1 rep max bench press  Get a few good warm up sets to grease the groove. You’ll have 3-4 heavy single attempts to determine a 1RM press for today. Rest 2:00 or as needed before heaviest attempts.\ B) 3 Rounds, for...

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Monday, November 4th

Happy Birthday Tia! A) Every 2 1/2 minutes, for 6 sets:Back Squat x 5 repsSet 1: 5 reps @ 40%Set 2: 5 reps @ 50%Set 3: 5 reps @ 60%Set 4: 5 reps @ 70%Set 5: 5 reps @ 80%Set 6: 5+ reps @ 90% Base the percentages on your 5RM from last week. First...

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Friday, November 1st

Happy Birthday Dillenger! A) Open 20.4For time:30 box jumps, 24/20 in.15 clean and jerks, 95/65 lb.30 box jumps, 24/20 in.15 clean and jerks, 135/85 lb.30 box jumps, 24/20 in.10 clean and jerks, 185/115 lb.30 single-leg squats10 clean and jerks...

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Thursday, October 31st

A) Every 2 1/2 minutes, for 15 minutes (6 sets):Landmine Press x 8-10  on each arm, letting the non-dominant side be the limiter on load.  B) 20 Minutes for Quality:250 meter row8 Single-Arm Dumbbell/Kettlebell Deadlifts  each side3 Wall Walks or...

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