Thruster Archives – CrossFit Elizabethtown

August 10, 2018ByAdminInCrossFit

CrossFit WOD – 8/11/18

Warm-up 3 rounds Thrusters x5 Box Jumps x5 SDHP x5 Burpee x5 KBs x5 35/18; 53/35; 70/53 (Coaches Pace First round Victoria (Time) 5 Rounds for Time 10 Thrusters (95/65 lb) 14 Box Jumps (24/20 in) 12 Sumo-Deadlift High-Pulls (95/65 lb) 12 Burpees 27 Kettlebell Swings (1.5/1 pood)

August 6, 2018ByAdminInCrossFit

CrossFit WOD – 8/7/18

Clean and Jerk (5×2+1) Across Warm-up Goblet Squat x8 Single Arm Push-Press x5 Strict Pull-ups x3 or x10 Ring Rows 3 Rounds Clean And Jerk Prep Jump From Knee x5 Press x5 Front Squat x5 Hang Clean x5 Push Press x5 Clean x5 Jerk x5 Metcon Prep Choose Weight Pull-up Progression Lat Press Half Pull-up...

July 30, 2018ByAdminInCrossFit

CrossFit WOD – 7/31/18

Warm-up 200m Run KB Front Squat 5R/5L KB Push/Press 5R/5L 2 Rounds PVC Work Thruster x10 5 Coaches Pace/5 Metcon Pace Deadlift x10 5 Coaches Pace/5 Metcon Pace Establish Metcon Stations Andy (Time) For time, wearing a 20-lb. vest: 25 thrusters, 115 lb. 50 box jumps, 24 in. 75 deadlifts, 115 lb. 1.5-mile run 75...

July 27, 2018ByAdminInCrossFit

CrossFit WOD – 7/28/18

Warm-up Bike 10 Sec Sprints x5 Alternated with your partner for the day Straddle Stretch Straddle Torso Circles Pidgeon Stretch Goodmoring x10 Air squat x10 2 rounds Deadlift/Thruster Progression Front Squat x5 Push-press x5 Thruster x5 Deadlift x10 Coaches pace x5/ Personal Pace x5 Metcon (Time) Partner Workout Buy-in 100cal Bike Then Thrusters Deadlift 50-35-20...

June 22, 2018ByAdminInCrossFit

CrossFit WOD – 6/23/18

Thruster (15 min to build to a 3RM) Warm-up Run 200m Forward Run 200m Backward Air Squat x5 Slow Tempo x5 Fast Tempo (catch the bounce) Sword Stretch x20 sec Thruster Progression: Press x5 Push Press x5 Front Squat x5 Thruster x5 Fast and Heavy (Time) For time, fast and heavy: 21 dumbbell thrusters Run...

June 15, 2018ByAdminInCrossFit

CrossFit WOD – 6/16/18

Warm-up Run 400m Row 500m Sling stretch x15 sec 5 point squat x5 Thruster Demo Press x5 Push press x5 Front squat x5 Thruster x5 coaches pace x10 personal pace Metcon (AMRAP – Rounds and Reps) Team WOD AMRAP 25 Buy in sled push 300m 70/115 Then 10 cal row 5 Thrusters 155/105 10 push-ups...

June 1, 2018ByAdminInCrossFit

CrossFit WOD – 6/2/18

Warm-up Row legs x10/Legs-back x10/full pull x10 Row 20 Cals (Pause on extension) 5 point Squat x3 Sit-ups x5 Box jumps x10 2 rounds Thruster prep: Press x5 Dip /Drive/Press x5 Front Squat/Press x5 Thruster x10 (5 Coaches pace/5 Wod Pace 1 round 5 Thrusters 5 Sit-ups 5 Box jumps 5 Cal Row Metcon (Time)...

May 15, 2018ByAdminInCrossFit

CrossFit WOD – 5/16/18

Push Press (2-2-2-1-1-1) Warm-up Singles x20 Single-double-single x10 Double x5 x10Jump Rope (dubs or Singles x5 PVC Thruster Amrap 3 PVC Work Press x10 Dips/Drive x5 Push Press x5 Jump Land x5 (bar @ Chest) Push-Jerk x5 Push Jerk (5-5-5 Across) Metcon (AMRAP – Reps) Amrap 8 21 thrusters 75/50 15 Dubs 9 Pull-ups

May 6, 2018ByAdminInCrossFit

CrossFit WOD – 5/7/18

Warm-up Jumping jacks x50 Leg lifts (hanging) x20 Jumping lunge x20 5 point squat x5 (grab toes; pull hips down/chest up;R arm over head; L arm over head/ stand) Back Squat (10-8-6-4-2) One set every 2 minutes Warm-up example: x5 w/bar x5 @ 95# x3 @ 135# Working sets: X10 @ 185# x8 @ 225#...

April 20, 2018ByAdminInCrossFit

CrossFit WOD – 4/21/18

Big Sexy (Time) 5 Rounds for time: 6 Deadlifts, 315# 6 Burpees 5 Cleans, 225# 5 Chest-To-Bar Pull-Ups 4 Thrusters, 155# 4 Muscle-Ups In honor of Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi To learn more about Big Sexy click here

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