Author page: thorbeckes

Tuesday, October 29th

A) Every 2 minutes, for 16 minutes (4 sets of each):Min 1-2 – Complete 3 Turkish Get Ups per sideMin 3-4 – Muscle-Up Practice/Attempts/1-5 reps TGU should be light and SMOOTH. Build in weight as you go if it’s feeling too easy. Muscle Up...

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Monday, October 28th

Happy Birthday Brandon! Don’t forget to submit your Open score by 5pm! A) Every 2 minute, for 6 minutes (3 sets):Back squat x 5 reps (pause 3 sec in bottom) B) Every 2 1/2 minutes, for 15 minutes (6 sets):Back Squat x 5 reps Build to a 5...

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Saturday, October 26th

Good luck in your first weightlifting meet today Maureen! KanJam tournament tonight at 6:30pm! Register your team by 6pm and wear a costume! A) In teams of two, alternating each movement, complete ten rounds for time of:400 Meter Run30 Wall Ball...

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Friday, October 25th

A) On the minute, for 16 minutes:  Minute 1: 2-5 reps Kipping HSPUs (practice standard) or hand release pushups Minute 2:  20 second Handstand walk (or other progressions)  Minute 3: 3-5 Deadlifts building Minute 4: 12/9 Calorie Row  B) “CrossFit...

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Thursday, October 23rd

Happy Birthday Coach Ana!!   A) For TimeRow 4000 meters  Set monitors to count down from 4000, then flip monitor down so you can’t see it. At the 10 minute mark on the clock, flip the monitor back over and finish. B) 15 minutess for...

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Wednesday, October 23rd

A) 3 sets:2 min row2 min AMRAP:10 lunges5 inchworm + push up B) 2 sets:21 Ring Rows12 DB Bench Press15 Ring Rows9 DB Bench Press9 Ring Rows6 DB Bench Pressrest 5 minutes  and row or bike easy C) 5 sets of:Bench Press x 5 reps rest 2 minutes  Work...

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