Entries in thrusters (41)
Workout of the Day - Sunday, April 7


Warmup
Forward roll progression
Handstand progression
Handstand forward roll progression
Backward roll practice
WOD
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
For a downloadable PDF of the workout, click here.
Heather - the only person to move on to the next 4 minute segment.
Workout of the Day - Friday, April 5


Warmup
2 rounds
Hollow rock
Squat
Lunge/Pistol progression
Handstand
Planche push-up
WOD
Thruster
2-2-2-2-2-2-2
Post highest load to comments
Abby Lama, 95 pounds.




Workout of the Day - Friday, January 25, 2013


Warmup
2 rounds
Hollow rock
Squat
Handstand
Ring hold
Pull-up
Double under
WOD
For time:
50 Thrusters
At the beginning of each round perform 20 Double-unders (or sub 40 singles)
Post time/thoughts to comments
Ryan and Emma. Handstand push-ups instead of Thrusters.
Workout of the Day - Friday, December 28


Warmup
Candlestick roll progressions
Press to handstand progressions
WOD
Squat clean Thruster 1-1-1-1-1-1-1
*not necessarily a max effort day. More form work.
Compare to 11/15/2011
Post highest load/thoughts to comments
10:30 am group shot. Nicole Murley, Jay Junkin, Meghan Murley, Amy Potter, Abby Laurencelle, Mrs. Coyne, Amanda Augustyn, Aly Baringer, Sydni Golfin, Marianne Carney.




Workout of the Day - Tuesday, November 13


Warmup
2 rounds
Hollow rock
P-bar walk
Burpee (strict)
GHD situp
Running jump rope
Squat
then
Back extension roll practice
WOD
Seven rounds for time of:
75 pound Thrusters, 12 reps
9 V-ups
Dumpster run - 1 time
Post time/thoughts to comments
Jack Trastevere and Wendy Skorupski. What cold?
Workout of the Day - Tuesday, September 11


Warmup
Hollow rock
Headstand
Squat
Knees to elbows
Kettlebell swing
Pull-up
WOD
Seven rounds for time:
7 Thrusters
7 Burpees
Post time/thoughts to comments
Mr. Carey. Headstand.
Workout of the Day - Tuesday, September 4


Warmup
2 rounds
Handstand push-up
Hollow rock
GHD situp
Wallball
Back extension
Pull-up
WOD
For time:
95 pound Thruster, 75 reps
Post time/thoughts to comments
Connor. 55 lbs on the thruster. I see you kid!



