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Tag → Thrusters

Thursday 07/30/15 Posted by admin on July 29, 2015 • No comments

A. Find a 1RM Press
-Use a rack

B. CrossFit Games Individual Event #10
15-10-6
Thrusters 165m/115w
Bar Muscle-Ups

-15:00 cut-off, CF Games cap: 10:00
-Sub CTB Pull-ups

Friday 07/24/15 Posted by admin on July 23, 2015 • No comments

A. Warm-Up, 10:00:
1-5 Muscle-Ups
5 High Box Jumps
:30 Box Stretch
10 Strict T2B

B. For Time:
21 Thrusters 95m/65w
21 Kettlebell Swings 53m/35w
400 Meter Run
15 Thrusters
15 Kettlebell Swings
400 Meter Run
9 Thrusters
9 Kettlebell Swings
400 Meter Run

Thursday 05/28/15 Posted by admin on May 27, 2015 • No comments

A. Warm-Up
3×10 Thrusters 65m/45w

B. Back Squat
62.5% x 5
72.5% x 5
82.5% x 5+
52.5% 5×10

IMG_1335

 

Thursday 05/07/15 Posted by admin on May 6, 2015 • No comments

A. Warm-Up:
50 Russian KB Swings
20 Wall-Balls (Heavy)

B. OTM for 10:00
1 Clean @ 50%

C. “Fran”
21-15-9
Thrusters 95m/65w
Pull-Ups

028

Tuesday 02/24/15 Posted by admin on February 23, 2015 • No comments

*Due to the weather again, classes will begin at NOON today.*

A. Gymnastics Warm-Up
-4x :20 Box Shoulder Stretch
-2x 1:00 Arch Hold w/ PVC
-3×6 Standard Kip Pull-Ups w/ legs straight and together the entire time
*WU 10:00 cut-off

B. 1RM Press
-Use a rack

C. 3 Intervals:
250m row
10 Thrusters 135m/95w
-rest 1:2

024

Monday 11/17/14 Posted by admin on November 16, 2014 • No comments

Today we remember a great friend and hero SSG. Alex Viola.

We love him and miss him everyday. Come join us to honor him in this workout.

“Viola”
AMRAP 25:00
3,6,9,12,15,18…

Thrusters 95m/65w
Pull-Ups
Over the Bar Burpees

Happy Birthday Alex, We Miss you!

Happy Birthday Alex, We Miss you!

Wednesday 09/24/14 Posted by admin on September 23, 2014 • No comments

A. 10:00 Pulling Work
-Muscle-Ups, MU Progression, Pull-Ups, Pull-Up Progression, Rope Climbs

B. For Time:
-25 Pull-Ups
3 rounds:
10 Thrusters 135m/95w
15 HRPU
-25 Pull-Ups

*12:00 cut-off

009