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Tag → Thrusters

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.


Friday 07/18/14 Posted by admin on July 17, 2014 • No comments

Don’t forget we’ve opened another day up for body fat testing! They will be coming back Friday. You don’t have to be doing any of the challenges to register to get this done. Click the link to reserve your spot!

Thrusters 95m/65w

-7:00 Cut-Off


Wednesday 06/18/14 Posted by admin on June 17, 2014 • No comments

10:00 Shoulder and Hip Mobility

1000m Row
50 Thrusters @ 45#
30 Pull-Ups

-10:00 Cut-Off


Tabata Party


Wednesday 5/28/14 Posted by admin on May 27, 2014 • Comment

Thank you to everyone who made the trip to San Antonio to cheer on those competing on the 2014 regionals team. What a great come back after a slow start on Friday, congratulations to everyone who competed. Such an honor to make it this far and with the support of the community!

A. OTM for 15:00
2 Front Squat
-60% of 1RM
-must clean from the ground

B. For Time
50 Thrusters 135m/95w
-every drop (bar comes out of rack position) equals 10 burpees
– 10:00 cut-off
-scale weight accordingly


Wednesday 03/26/14 Posted by admin on March 25, 2014 • No comments

OTM for 15:00
2 Power Cleans @ 80% of 1RM


1000m Row
50 Thrusters @ 45#
30 Pull-Ups
-10:00 cut-off