Thruster Archives – CrossFit Elizabethtown

October 16, 2018ByAdminInCrossFit

CrossFit WOD 10/17/18

Warm-up Min 0-10 Nordic Lift x25 Bottom Push-up Hold 30 sec Lateral Lunge x10 Min 10-15 Deadlift Prep (top Down): Thigh Knee Shin Min 15-20 Brief Min 35-45 Metcon Prep: w/Empty Barbell x5 Thrusters x5 Deadlift x1 Rope Climb 20-35: Deadlift (10-8-6-3-3-3-3-3) Every 2 Min 45-60: Metcon (Time) Thruster x10 Deadlift x20 Rope Climb x3...

October 4, 2018ByAdminInCrossFit

CrossFit WOD 10/5/18

10-20: Single Arm OHS (x50 each arm) Warm-up Min 0-5 Forearm Slides x8 Wall Assisted Squat x5 Wall Assisted Squat w/floor touch x3 each arm Min 5-10 Briefing Mi 20-30 Metcon Prep: Thruster x5 Ring Push ups x5 3 rounds R1 w/bar R2 w/metcon Weight R3 w/slighty heavier than Metcon Weight Min 55-60 Cooldown 30-55:...

September 21, 2018ByAdminInCrossFit

CrossFit WOD – 9/22/18

Warm-up Min 0-8 Med Ball Carry 200m Hang 30 Sec x10 Air Squats Min 8-16 Plate Carry 200m Rope Pull-ups x10 (Rows x20) x10 Front Squats Min 16-25 Bar Carry 200m x1 Rope Climb x10 Thrusters Min 25-30 Breif Min 30-40 Establish workout areas and Potty. 40-60: Dae Han (Time) 3 Rounds for time of:...

September 13, 2018ByAdminInCrossFit

CrossFit WOD – 9/14/18

Warm-up Min 0-5 Rainbow x10 Inch worm x10 Squat and Rotate x10 Min 5-10 Workout Brief and Demo MIn 10-20 Warm-up Bench/Thruster Thruster Front Squat x10 Push-Press x10 Thruster x10 Bench Pause on chest x10 (empty bar) Min 20-30 Workout Rehearsal x3 Bench x3 Pull-ups x3 Thrusters 30-60: T.J. (Time) For Time: 10 Bench Presses,...

August 24, 2018ByAdminInCrossFit

CrossFit WOD – 8/25/18

Warm-up Min 0-5 Run 200m Forwards Run 200m Backwards Min 5-8 Tempo Air Squats 10 decend/hold/ascend x5 Min 8-12 Thruster Progression: Front Squat x10 Press x10 Thruster x10 *Focus on balance and timing above all Min 12-20 Rope Climb Skill Work: Knee Tucks x5 J-Hook/Heel Hook Practice Ascend x3 Min 20-30 Briefing and Logistics: *When...

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...

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