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THURSDAY, JULY 31, 2014

Posts Tagged ‘thrusters’

Workout of the Day: Thursday 8-4-11

WOD 1: Deadlift 1.5x BW for 50 reps, stop every 5 and complete 15 double unders. All for time.

WOD 2: Thrusters 10-10-10-10 (record all sets)

$$: 10 Rope climbs





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Workout of the Day: Friday 7-15-11

WOD 1: “Jackie” for time complete:

  • 1,000m Row
  • 50 Thrusters (45/35)
  • 30 Pull Ups

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WOD 2: AMRAP 12:00

  • Run 200m
  • 12 Burpees

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$$: 50 Wall Ball (go heavy and record your weight only! Who’s gonna use the 50 lb. ball???)





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Workout of the Day: Monday 6-27-11

WOD 1: “Fran” 21-15-9 reps for time of:

  • Thrusters (95/65)
  • Pull Ups

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WOD 2: 3 rounds for time of:

  • 15 Sumo Dead Lift High Pulls (95/65)
  • 21 Push Ups
  • Run 400m





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Workout of the Day: Friday 6-10-11

WOD 1: “Frelen”

5 rounds for time of:

  • 800m Run
  • 15 Dumbbell Thrusters
  • 20 Pull Ups

Max time = 40:00, Scaling groups as follows:

  • A: 3 rounds, Dumbbell = 20/10
  • B: 4 rounds, Dumbbell = 25/15
  • C: 5 rounds, Dumbbell = 35/25
  • Elite: 6 rounds, Dumbbell = 45/30

This is a tough long workout but if you finish under 20:00 then keep going and bump up to the next scaling group!

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$$: 100 Push Ups



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Workout of the Day: Wednesday 6-1-11

WOD 1: 100 Thrusters (Max 18:00)

  • A: 35 lbs/PVC

  • B: 0.33 BW/0.20 BW

  • C: 0.5 BW/0.33 BW

  • Elite: 0.75 BW/0.5 BW

This WOD is not for time but for max weight. Record the lowest weight you lift and the number completed in 18:00 or 100 whatever comes first. The above percentage are guidelines, if you can go heavier with perfect form, do it!

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WOD 2: AMRAP 12:00

  • Lunge down and back
  • 20 Ring Dips

A: Lunge down only, box dips

B: Lunge down and back, assisted ring dips

C: Lunge down and back with plate overhead (25/10), unassisted ring dips

Elite: Lunge down and back with plate overhead (45/25), weighted dips (20/5)





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Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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