Thruster

WOD Friday March 26th

Complete both 21.3 and 21.4 back-to-back with no rest in between. Workout 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Rest 1 minute 15 front squats 30 chest-to-bar pull-ups 15 thrusters Rest 1 minute 15 front squats 30 bar muscle-ups 15 thrusters ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutesContinue reading “WOD Friday March 26th”

WOD Monday March 22nd

Hey, We will be having our open announcement workout this Thursday night @ 6:30. See you there! Warm up: 3 Rounds: 5 Kang squats 10 sit ups 15 jumping jacks Every 90 seconds for 10 sets: 1 Front squat 2. 3 Rounds for time: 12 Chest to bar Pullups 6 Thrusters @ 165 / 113Continue reading “WOD Monday March 22nd”

WOD Monday February 8th

Warm up: 2 minutes on a thing / 1 minute squat hold / Kang squats / GHD sit ups Back squat: 2 x 2 @ 95% 2. For time: 12 Hang power cleans 12 Toes to bar 12 Hang cleans 12 Toes to bar 12 Thrusters 12 Toes to bar

WOD Monday January 11th

Warm up: 1 minute jog in place / 30 Jumping jacks / 12 Kang squats / 20 sit ups Back squat: 3 x 5 @ 82.5% 2. Fran: 21,15,9 Reps for time: Thrusters @ 95 / 63 Pullups

WOD Monday January 4th

Warm up: 2 minutes on a thing / 10 Kang squats / 15 GHD sit ups Back squat: 3 x 5 @ 80% 2. Every minute on the minute for 8 minutes: 6 Thrusters or Dumbbell thrusters 6 Box jump overs Directly into every minute on the minute for 4 minutes: 8 Wallballs + 8Continue reading “WOD Monday January 4th”

WOD Friday November 27th

Warm up: 2 rounds – 200 meter run / 10 ghr / 10 ghsu Snatch grip Deadlift: 4 x 4 2. Open Workout 17.5: 10 Rounds for Time: (Time Cap of 40 min) 9 Thrusters @ 95 / 63 35 Double Unders Scaled: 65 / 43 and Single Unders

WOD Wednesday October 7th

Warm up: Dynamic mobility For time: 50 Burpees 5 Rope climbs 400 Meter run 4 Rope climbs 30 Dumbbell box step overs 3 Rope climbs 20 Dumbbell Thrusters 2 Rope climbs 100 Double unders 1 Rope climb *Wear something to protect your shins!!!

Partner WOD Saturday September 26th

I go you go for 10 Rounds: 6 Thrusters 6 Pullups Directly into: I go you go for 10 rounds: 1 Wollymocker 2 Reverse burpees

WOD Thursday September 17th

Warm up: plate presses / band work Every 2 minutes for 6 sets: Seated strict press x 8 reps 2. 3 Rounds for time: 20 Box jumps 20 Pushups 10 Dumbell thrusters

WOD Friday August 21st

Warm up: 2 minutes on a thing / X walk / Single leg hip bridge Every Minute for 12 minutes: Odds: 1 Deadlift Evens: 5 Seated box jumps 2. For time: 30 Thrusters 95 / 63 30 Burpees Rest 3 minutes 20 Thrusters 20 Burpees Rest 3 minutes 10 Thrusters 10 Burpees