Tag Archives: Thruster

WOD Thursday October 8th

FYI: Jim and Natasha will be out of town until this coming Sunday. Tracy, Dustin, Stirling, and Paul will be leading the rest of the weeks classes and open gym. There will be no Weightlifting Class on Wednesday and Saturday. Festivus Games October 17th @ CrossFit Bradenton! Great First Time Competition so get signed up!Continue reading “WOD Thursday October 8th”

WOD Wednesday September 23rd

Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. $25 with a rope, $20 without a rope. Warm up: 2 Rounds: 10 Push ups, 30 Sec Plank Hold Bench Press: Find a one rep max 2. 4 Rounds for Time: 10 Thrusters @ 75 / 53Continue reading “WOD Wednesday September 23rd”

WOD Monday September 14

Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. Warm up #1 Back squat: 6, 6, 6, 6 @ 75-80% your max 2. “Mega Fran” 12, 9, 6 Thrusters @ 155/ 108 Bar Muscle ups OR “Fran” 21, 15, 9 Thrusters @ 95/ 63Continue reading “WOD Monday September 14”

WOD Friday June 19th

Warm up of your choice Every 2 minutes for 24 minutes: 5 Thrusters @ 95 / 63 4 Bar facing burpees 3 Thrusters @ 95 / 63 2 Bar facing burpees 1 Thruster @ 95 / 63 Try and treat each round as an individual effort. Each of the 12 rounds should be a sprint.Continue reading “WOD Friday June 19th”

WOD Tuesday May 26th

Warm up # 9 1. Every 30 seconds for 4 minutes: Hang cluster x 1 Rest 1 minute Every minute for 8 minutes: Hang cluster followed by thruster x 1 2. For time: 5 Hang clusters @ 115 50 Double unders 5 Hang clusters @ 115 40 Double unders 5 Hang clusters @ 115 30Continue reading “WOD Tuesday May 26th”