Thrusters's tag archives

03.31.14

Warm-up 1) 4 x 250 row on 4 minutes 2) Mobility 3) Open WOD 14.5 For time 21-18-15-12-9-6-3 reps of: Thrusters, 95 / 65 lb. Bar facing burpees Barbell 4) Hang squat clean + Squat clean to heavyCore 5) 3x20 GHD sit-ups 

03.26.14

1) Dynamic warm-up of choice (ask Kendra for hers) 2) 3rds, 10 Hip extension/ 10 GHD sit-up/ 40' HS walk 3) Work up to Max behind the neck jerk + Front rack jerk 4) Front squat 3-3-2-2-1-1, add 5 lbs to each lift from last week or go for PR if you feel good. 5) For time: "1/2 Kalsu" 50 Thrusters (135/95), 5 burpees to start each minute 6) Practice C2B Pull-ups if your hands are good to do so and/or  7) Make up yesterdays PM session WOD if you didnt get a chance to do it. &nbs...

09.28.13

Warm-up- Row 50 cal/ 40 Push-ups/ 30 Wallball/ 20 Strict Pull-ups 1) Muscle snatch to hvy single (no misses) 2) Hip snatch, work up to heavy double (10-15 min) 3) Hatch squat (week 5/ day 2) 4) Airforce WOD- For time: 20 Thrusters (95/65) 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Each athlete must do four burpees at the beginning of every minute (including the start) before moving on to the barbell work. The athlete is allowed to move to the n...

09.22.13

Warm-up 1) Run 400, rest till 4 minutes, run 400 2) Max effort Ring support hold with turn-out/ Max effort False grip hang with 90 degree elbow bend 3) Not For Time- 30 HSPU(anyway)/ 30 T2B/ 30 GHD sit-up/ 30 DB snatch/ 15 BMU Barbell 4) Snatch 80-85%x3x5sets 5) CNJ 80-85%x3x5sets Conditioning 6) 3 rounds every 3 minutes x 4 rounds 5 Thrusters(135/93) 5 C2B pull-ups  If you are interested in learning more about the program please come to Crossfit305 today at 11:30am for a Q an...

Tuesday the 12th of February, 2013

10 Min EMOM, working and resting for 30:30 each minute. Alternating exercises.  Pistols Bar Muscle Ups Rest Death by Thruster 135/93 In this workout you will perform one thruster the first minute, 2 thrusters the second minute etc. Any drop of the barbell will result in a 10 burpee penalty to be completed within that minute. SCORES Have you no pride? Don't be Scared! REP YOUR BOX!!! We are currently out numbered 3 to 1 by CF SOUL!!!!! SIgn up, compete, have fun. DO IT! Yes, YOU...

Friday the 21st of December, 2012

Power Clean 3-3-3-3-3+ 50-60-70-80-90% Rest 3 Rounds For Time: 11 Thrusters 135/93 22 Lateral bar hops 11 Power Cleans 135/93 *every broken set of Thrusters or Power Cleans results in 5 burpee penalty to be completed before time is called. SCORES Challenge of the Week: 5k run, post time to comments Potluck Fiesta- CF Holiday party! Upcoming Nutrition Challenge!

Tuesday the 11th of December, 2012

2 position Power snatch (floor/hang) 1 EMOM x 10 minutes (75% of max) Rest as needed "Back door Bambi" 5 Minute AMRAP 10 Jump Squats(45/33) 10 Hand release Push-ups Rest 1 minute 5 minute AMRAP 20 Double-unders 5 Handstand push-ups Rest 1 minute 5 minute AMRAP 50 Thrusters (45/33) 50 Burpees  SCORES    

Wednesday the 19th of September, 2012

Push press 5-5-5-5-5+ (45-55-65-75-85%) Rest as needed For time: "Jackie" 1000 meter row 50 Thrusters (45/33) 30 Pull-ups SCORES Compare to 1.23.12

Friday the 7th of September, 2012

Power clean 5-5-5-3-1+ (55-65-75-85-95%) Rest as needed Team WOD 12 minute AMRAP 15' Rope climbs, 2 ascents 5 Thrusters (125/ 83) 10 Hand release push-ups SCORES Optional supplement Accumulate sum total of 3 minutes in weighted plank (45/25) . Have a partner load a plate on your lower back.

Monday the 6th of August, 2012

Back Squat 5-5-5-3-1+ (55-65-75-85-95%) Rest as needed For time: 30 Thrusters (75/53) 15 foot Rope climb, 3 ascents 20 Thrusters 15 foot Rope climb, 2 ascents 10 Thrusters 15 foot Rope climb, 1 ascents SCORES Supplement (Optional) Weighted bridges 10x3 Skill of the week: Jerk Challenge of the week: Max reps jerk in 60 seconds (155/103) MONSTER BEACH!