Author page: thorbeckes

Tuesday, April 14th

A) Three sets of: Snatch grip press (behind the neck) Rest 60 seconds Side Plank x 45-60 seconds each side Rest 60 seconds Overhead Squat x 5 reps Rest 60 seconds B) Two sets for times of: Row 500 Meters 20 Hand Release Push-ups 10 Alternating...

Read more

Monday, April 13th

I found this article awhile ago and just stumbled upon it again. Im not sure who wrote it. Here you go! Of the various aspects of CrossFit I’ve seen criticized, none seem to me to be quite as polarizing as the kipping pull up. I’m not going to...

Read more

Friday, April 10th

Workout of the Day A) Three sets of: Good Morning x 8 repsRest 45 seconds Plank x 60 seconds (weighted) Rest 45 seconds Double Undes x 60 seconds Rest 45 seconds B) For time: 15 Shoulder to Overhead 200 Meter Run 10 Shoulder to Overhead  400...

Read more

Thursday, April 8th

Performance and Competition are in red Four sets of: Split Squat x 8 reps each leg @ 3010 (3 sec down. Build to an 8 rep max) Rest 60 seconds Ring Rows x 10-12 reps @ 2111 Rest 60 seconds Three rounds for time of: 30 Wall Ball  20/14, 30/20 20...

Read more

Wednesday, April 8th

A)Five sets of: Close Grip Bench Press x 5 reps Rest 45 seconds Step-Ups x 10 reps each leg Rest 45 seconds Single-Arm DB Press x 8 reps each arm Rest 45 seconds B) Four sets for max reps of: 30 seconds of Push Press 95/65 Rest 30 seconds 30...

Read more

Tuesday, April 7th

Performance is in red, Competition is in blue A) Five sets of: Deadlift x 6-8 reps Rest 45 seconds Kettle Bell swing x 25 reps (53/35) Rest 45 seconds Powell Raise x 8 reps each arm Rest 45 seconds B) 7 min AMRAP -Burpees A) Every 2 minutes, for...

Read more

Monday, April 6th

If you have been following Performance for a significant amount of time and you want more exposure to the olympic lifts with the ultimate goal of competing in CrossFit, now is a good time to transition to the Competition programming. Otherwise...

Read more

Saturday, April 4th

Performance and Competition are in red “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 135/95 lb. Power Cleans x 3 reps Push-Ups x 6 reps Air Squats x 9 reps Repeat for a total of five sets...

Read more
Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531