Search

Site Search

WOD Search

Photo Search

Monthly Archives
Build a Champion
Additional References

CrossFit Journal: The Performance-Based Lifestyle Resource

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

CrossFit Games Open 13.5

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!