Author page: thorbeckes

Tuesday, December 15th

“Performance” A) 3 sets of: Snatch-Grip Deadlift × 8-10 reps (build from loads last week) Rest 2 minutes 4 sets of: B1) Ring Rows x Max Rep (feet on 20″ box or bench) Rest 30 seconds B2) Farmers Carry x 100ft Rest 2 min C) On...

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Saturday, December 12th

Treat this as an “Event Day”. You have exactly 60 minutes to complete the following three events. Use the entire 60 minutes! Rest as needed between workouts. Warmup and get after it! Spend your time wisely between events on recovery...

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Friday, December 11th

“A Day In The Life With Brooke Ence” – PurePharma “How To Get Better At Double Unders (Stop Doing Single Unders!) – WOD Prep “Performance” A) On the minute, for 10 minutes, for total repetitions: 30...

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Tuesday, December 8th

“Performance” A) 3 sets of: Snatch-grip deadlift x 8-10 reps Rest 2-3 minutes B) 4 sets of: Ring Rows x 8-12 reps (set rings between hip and sternum-height, put feet on 20″ box) C) On the minute, for 6 minutes 30 second AMRAP Double...

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Monday, December 7th

  Watch the CrossFit Invitational here!! “Performance” A) 4 sets of: Back squat x 5 reps (challenge yourself and make these as heavy as technique allows) Rest 3 minutes B) 3 sets of: Strict Press x 5 reps (Build to a heavy set of...

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