Posts Tagged ‘Thrusters’
November 23, 2020
WOD:10min EMOM5 Thruster (115/85)20 Double Unders / Lat. Hops
Read MoreSeptember 12, 2020
HERO WOD:“Chris Kyle”3 Rounds for Time40 Kettlebell Swings (53/35)40 Box Jumps (24/20)40 Thrusters (65/45)40 Elevated Push-Ups (feet on 24/18 in box)
Read MoreSeptember 11, 2020
WOD:9/11 Tribute2001m Run/Row11 Box Jumps (30/24)11 Thrusters (125/85)11 Burpee C2B11 Power Cleans (170/120)11 HSPU11 KBS (53/35)11 T2B11 Deadlifts (170/120)11 Push Jerks (110/75)
Read MoreAugust 10, 2020
WOD:10-8-6-4-2Thruster (135/95)24 Double Unders/Lateral Hops*If you scale, weight should be heavy enough you have to break up the rounds of 10 and 8
Read MoreAugust 8, 2020
HERO WOD:“Hildy”For Time100 calorie Row75 Thrusters (45/35 lb)50 Pull-Ups75 Wall Balls (20/14 lb)100 calorie Row*With a weight vest (20/14 lb)
Read MoreJuly 11, 2020
Hero WOD:“Tommy Mac” 2 Rounds For Time 12 Burpees 12 Thrusters (115/75 lb) 12 Burpees 12 Power Snatches (115/75 lb) 12 Burpees 12 Push Jerks (115/75 lb) 12 Burpees 12 Hang Squat Cleans (115/75 lb) 12 Burpees 12 Overhead Squats (115/75 lb)
Read MoreJanuary 13, 2020
QuickFit Warm Up:2 rds – 5:00 cap :30 Row 10 DB Thrusters (build to working weight) 10 Pull up Progression WOD:3rds 500m Row 25 DB Thrusters (30/20) 12 Pullups CrossFit: Warm Up:Ankle/Squat/Front Rack Prep3rds (10:00 cap) 10 Banded Front Rack Squat 10 Banded Thrusters 10 Pull Up Progression 5 Tempo (3311) Barbell Front Squat (Build)…
Read MoreJanuary 1, 2020
Happy New Year! Let’s get 2020 off on the right foot and set ourselves up for a great year ahead. Warm Up: Chili Warm (3:00 min AB/Rower/Jump Rope)10min WAMRAP 10 Scap Progression (Depression -> Kipping Practice)5/5 Knee Hug Lunge Step10 Squat Progression (Air -> EB FS -> EB Thruster)10 Deadlift (Build)Double Unders / Practice WOD:…
Read MoreDecember 6, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10 Banded Thrusters 10/Leg Mountain Climbers 10/Side Side Plank Rotations 10 Tuck Jumps WOD:15min AMRAP 10 Cals Row 10 DB Burpees (35/25) 10 DB Thrusters CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 10 Banded Thrusters 10 Supinated Grip Body Row 10/Side Side Plank Rotations…
Read MoreNovember 11, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10/side MiniBand Sidesteps on Toes 10 Banded Thruster 3 Tempo (3311) DB Goblet Squat (build) WOD:For Time 100 DB thrusters (40/25) *Top of every min 10 Double Unders (3:1)* **Start on Double Unders** CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 10/side Miniband Sidesteps on…
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