Thursday the 1st of November, 2012

Squat clean thruster 1-1-1-1-1-1-1
Rest 2 minutes after each set

Rest as needed

4 efforts on 8 minutes
Row 500
Run 400

Optional supplement
5 rounds, rest as needed after each set
3 Weighted pull-ups, 5 Kipping pull-ups

For information about the CrossFit 305/A1A Book Club, please email

Vote on your favorite Costume from Halloween!

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7 Responses to “Thursday the 1st of November, 2012”

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  • BIanca says:

    Cute Pic!!!

  • Fake Gerson says:

    Don’t let Loren pick the first book for the book club.
    I insist on 50 Shades of Grey. Just don’t listen to Loren. Loren will want you to pick something like Little Women.

    BTW what’s a “squat thruster”? What’s next an “overhead dub”?

  • Challenge for the Coaches says:

    I challenge the Coaches to preform this workout (less than lets say 10 mins):

  • Analys says:

    These two!!!!! ❤ :)

  • DM says:

    Hang thruster Kalsu? NO THANKS.

  • Smarge says:

    Couples rowing….

  • Kendra J says:

    The 305 class has done the Kalsu DB thruster workout before! Guys do #60, girls do #30!