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Tag → Thrusters

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



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”
Thrusters 95m/65w


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


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.

AMRAP 25:00

Thrusters 95m/65w
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
-25 Pull-Ups

*12:00 cut-off




Monday 08/25/14 Posted by admin on August 24, 2014 • No comments

A. 10:00 HS Work/Shoulder Touch Work

B. With 135m/95w complete:
1:00 Snatch
2:00 Rest
1:00 Thruster
2:00 Rest
1:00 Clean
2:00 Rest
1:00 PC and Jerk
2:00 Rest


Wednesday 08/06/14 Posted by admin on August 5, 2014 • No comments

“31 Heroes”

AMRAP 31 minutes
8 Thrusters 155m/105w
6 Rope Climbs
11 Box Jumps 30m/24w

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45m/25w). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

NOTE: If you cannot do unassisted rope climbs, sub 18 ring rows. Please also realize we have limited ropes so we will be sharing.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.