Category Archives: Thrusters

December 11, 2015

Strength/Skill Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Shoulder Press x 3-5 reps @ 20X1 (if you make 5 reps, increase the load until you establish a strong 3-RM) Station 2 – Toes to … Continue reading

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November 4, 2015

Strength/Skill Three sets of: Bulgarian Split Squat x 8-10 reps each @ 30X0 Rest 30 seconds Single-Arm Trap 3 Raises x 8-10 reps @ 2111 Rest 30 seconds Metcon Rounds of 15, 12 and 9 reps for time of: Thrusters … Continue reading

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October 14, 2015

Metcon Five sets for Max reps/calories of: 60 seconds Rowing 60 seconds Dumbbell Man-Makers 60 seconds Thrusters (75/55 lbs) 60 seconds Rest

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July 9, 2014

SWOD: Shoulder Press 75% x 5 80% x 5 85% x 5 or more WOD: 5 rounds: 15 Push ups 10 KTE 5 Thrusters (95/65#)

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June 11, 2014

SWOD: Shoulder Press 5@75% 5@80% 5@85% or more WOD: Fran 21-15-9 Thrusters (95/65#) Pullups If Time permits, Core work.

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June 4, 2014

“Jackie” 1000m Row 50 Thrusters (45/35#) 30 Pull ups Tabata Atomic Sit ups V-Up Situps

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May 16, 2014

10,9,8,7,6,5,4,3,2,1: Thrusters (95/65#) Pull ups

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April 16, 2014

3 Rounds: 15 Pull ups 10 Power Cleans (95/65#) 5 Thrusters (95/65#)

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April 9, 2014

“SAM” 7 MIN AMRAP: 7 Burpees 6 Box Jumps 4 Min Rest 7 MIN AMRAP: 3 Thrusters 6 Un-broken Pull-ups The above workout is one that Bridger CrossFit put together in honor and remembrance of their young friend and fellow … Continue reading

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April 3, 2014

8 minute AMRAP: 5 Thrusters (165/115#) 10 Weighted Pull ups (40/20#) Scale weights as needed

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