thruster

Tuesday, April 17, 2018

Skill: Minutes 0:00 – 5:00:
7 Strict Ring Dips
7 Horizontal Ring Rows – Place Feet on 20″ Box
Minutes 5:00 – 10:00:
10 Second Ring Support Holds
20 Hollow Rocks
Minutes 10:00 – 15:00:
10 Bent Over Dumbbell Rows each arm
20 Arch Rocks

Workout: 4 Rounds:
1:00 Kettlebell Swings (RX+ 70/53) (RX 53/35)
1:00 Toes to Bar
1:00 Thrusters (RX+ 115/85) (RX 95/65)
1:00 Rest

Saturday, March 31, 2018

Workout: Athletes Start at 0:00
100 Double Unders
50 Strict Barbell Press (45,35)
25 Thrusters (95,65)
At 12:00
2 Rounds
10 Front Squats (135,95)
10 Burpee Chest to Bar Pullup
At 25:00
For Time:
30 Power Snatch (95,65)
At 40:00
1 Mile Run or 160 Cal on Airdyne

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