Author page: thorbeckes

Tuesday, May 22nd

“Murph” Is For Everyone Hero WODs are usually longer, harder, and heavier—more grueling than your average WOD. “Murph” is no exception. But “Murph” is also for everyone who wants to do it. As always, we have a scaling option that is...

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Monday, May 21st

By Travis Schliesser  Don’t Slow Down -CrossFit Games A) Every 2 minutes, for 16 minutes (8 sets): Snatch Pull (4 sec down) + Snatch Pull + High Hang Snatch  B) 21-15-9 Dumbbell Front Squat 50/35 Toes to rings or knees to chest A) Every 2...

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Saturday, May 19th

By Travis Schliesser   Making Time to Switch Off -BarBend A) Every 2 minutes, for 14 minutes: Power Clean x 2 reps  Build over the sets to a technical double.  B) For Time 800m Run 20 Pull ups 40 Push ups 80 Squats 100 Double unders 80...

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Friday, May 18th

By Travis Schliesser Rory Zambard -Flex Fuel Why We Love Chuck Taylors for Weightlifting -Wirecutter A) 3 sets of: Back Squat x 6+ reps  rest 2 minutes Set 3 is a Max Rep set where 6 is the minimum. *Perform 8-12 Single Arm Ring Rows immediately...

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Thursday, May 17th

By Travis Schliesser    You and Mat Fraser Vs. Linda and Triple 3 -CrossFit Journal A) 3 Rounds: 5 Strict Handstand Pushups 5 Strict Pull-Ups 10 Seated Arnold Press 10 Dumbbell 3 Point Row each arm  70 Calorie Assault Bike or 100 Calorie Row...

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Wednesday, May 16th

By Travis Schliesser    Memorial Day Murph: Who? What? Why? A) 20 minutes:  1) Hurdles x 4 sets  2) Depth jumps x 4 reps 3) Burpee Broad Jump x 100 ft  4) Dot drills x 6 reps  B) Sally (flower) with Banded Deadlifts 135/95 Sally with Air...

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Tuesday, April 15th

By Travis Schliesser  An Open Letter About Female Coaches -The Player’s Tribune A) 5 sets of: 1 Power clean + 5 Push press Rest 2 minutes  Start at 70% 1 rep max push press   B) 12 minute AMARP 45 Double Unders 15 Wallballs 20/14 5 Manmakers...

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Monday, April 14th

By Travis Schliesser Three Major Muscles to Always Keep Loose -Breaking Muscle A) Every 2 minutes, for 14 minutes (7 sets): 2 Banded Snatch Deadlifts (4 seconds down) + 1 Snatch  Partner up and hold the band for each other. Switch every minute. ...

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