thruster

Friday, December 22, 2017

Workout: “CrossFit Open 11.6”
As Many Rounds and Reps as Possible in 7 minutes of:
3 Thrusters (100,65)
3 Chest to bar Pull-ups
6 Thrusters (100,65)
6 Chest to bar Pull-ups
9 Thrusters (100,65)
9 Chest to bar Pull-ups
12 Thrusters (100,65)
12 Chest to bar Pull-ups
15 Thrusters (100,65)
15 Chest to bar Pull-ups
18 Thrusters (100,65)
18 Chest to bar Pull-ups
21 Thrusters (100,65)
21 Chest to bar Pull-ups…
If you complete the round of 21, go on to
24. If you complete 24, go on to 27, etc

Wednesday, September 21, 2016

Strength: Every minute on the minute for 10 minutes of:
6 Thrusters (65,45)
10 Abmat sit-ups

Workout: Every 3 minutes, for 18 minutes (6 sets) of Push Press:
Set 1: 5 reps
Set 2: 3 reps
Sets 3-6: – 1 rep

bootcamp-for-boobs

Come and Help raise funds for the Pink Lemonade Project As Joe, Dave and Ryan and agreed to be a part of the Pink Brigrade! Reserve your spot at the front desk.

Thursday, August 18, 2016

Strength:
Clean and Jerk: 20 minutes to establish 1 rep Max

Workout:
In Teams of 2,
As many rounds as possible in 20 minutes of:
8 Thrusters (135,95)
6 Bar Muscle-ups
11 Box Jumps (24,20)
Continuous 400 m Run with a sandbag

Accessory:
3×15 Bar Goodmornings (45,35)

Get your Teams Together!

Wednesday, May 25, 2016

Skill:
5×200 meter Row
1-minute rest between rounds

Workout:
For Time:
25 Power Snatches (95,65)
25 Chest To Bar Pull ups
25 Overhead Squats (95,65)
25 Chest To Bar Pull ups
25 Thrusters (95,65)
25 Chest To Bar Pull ups

Accessory:
3 sets of 6-8 reps Seated Dumbbell Press

The Hook Grip

Monday, May 2, 2016

Workout: Every minute on the minute for 20 minutes of:
4 Rounds of: :45 on/:15 off
1. Max reps of Thruster (95,65)
2. Max reps of Double Unders
3. Max reps of Hang Power Clean (95,65)
4. Max reps of Russian Kettlebell Swings (70,53)
5. Rest

Accessory: In 6 minutes, climb as high up the ladder as possible of unbroken Chest to Bar Pull ups 3-6-9-12-15…

 

Tuesday, March 1, 2016

Skill: 20 minutes
Ring Muscle Ups
If you have –
3 x Max Reps Muscle Ups
or
5 x 2,3 work on linking Muscle Ups
If you don’t have –
Accumulate 2 Min in a Ring Support Hold
3 x 5 False Grip Pull Ups
Banded Transitions

If you have ring muscles ups work on bar muscle ups

Workout: As Many Rounds as Possible in 7 minutes of:
Climb as high as possible:
3 Thrusters (95,65)
3 Toe to Bar
6 Thrusters (95,65)
6 Toe to Bar
9 Thrusters (95,65)
9 Toe to Bar
12 Thrusters (95,65)
12 Toe to Bar…