Thruster Archives – CrossFit Elizabethtown

April 18, 2019ByAdminInCrossFit

CrossFit WOD 4/19/19

Warm-up Metcon Prep: Row for 15 powerful and slow strokes Split Squats x10 each leg Push-up to downward dog Hanging v-sit/L-sit/Knee tuck 15 sec Row for 10 Powerful and slow strokes Air Squats x10 Push-Press Knee tucks/Toes to Hips/Toes to bar (strict) Row for 10 Power and FAST strokes Thrusters x10 Knee tucks/Toes to Hips/Toes...

April 7, 2019ByAdminInCrossFit

CrossFit WOD 4/10/19

Warm-up Hindged, Banded Valgus/Varus 2×20 Partner prone heel pulls (activate hamstring) Jog, in place to 50 m run High Knees, in place to 50m run Single leg run 100ft x6 (3r/3l) Air Squat after every 200ft Metcon (6 Rounds for time) Every 6 min for 30 min Run 400m Box Jump Overs x20 Thruster x15...

March 21, 2019ByAdminInCrossFit

CrossFit WOD 3/22/19

Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes

March 17, 2019ByAdminInCrossFit

CrossFit WOD 3/18/19

Warm-up 1 Round Shuttle Run Run Run backward Walking Lunge Side shuffle 1 Min interval BN Press BN Press in half Squat BN Press in Full Squat Overhead Squat Thruster Metcon Prep: Overhead Squat Thruster Hollow Arch/Dynamic/Pull-up 3 rounds building to weight. Metcon (4 Rounds for reps) Overhead Squat x10 95/65 Thrusters x10 95/65 Pull-up...

March 10, 2019ByAdminInCrossFit

CrossFit WOD 3/11/19

Warm-up Banded Side Steps + Lateral Skip 3×5/10 Banded Row x15 Banded W/Y x15 Burpee Broad Jumps x10 Knee Tucks + Leg Lift 1+1×5 Barbell Prep: Pull-Under Press Hang Clean Pause Jump Clean & Jerk Thruster Metcon Rehersal/Prep: Clean & Jerk x3 Lateral Burpees x3 Thruster x3 Toes to Bar x3 2-3 rounds building in...

March 4, 2019ByAdminInCrossFit

CrossFit WOD 3/5/19

Warm-up Inch worms x8 V-ups x20 Knee to Elbow Rock 1 min Hollow Hold + Rock 30sec/30sec 2 rounds Metcon Prep: Hanging Hollow/Arch x5slow, x10 dynamic Bar Facing Burpee x5 Pull-ups x3 Push-Press x10 Thrusters x10 2-3 sets of Push-Press and Thruster to adjust weight to Metcon Standards. Metcon (3 Rounds for reps) Pull-ups x5...

February 25, 2019ByAdminInCrossFit

CrossFit WOD 2/26/19

Warm-up 3 Progressive Rounds 100m Run x10 Thrusters x10 Push-Press x10 Floor Press 45/35 100m Run x10 Thrusters x10 Push Press x10 Floor Press 95/65 100m Run x10 Thrusters x10 Push-press x10 Bench Press Metcon Weight Roney (Time) 4 Rounds for time of: 200m Run 11 Thrusters, 135# 200m Run 11 Push Press, 135# 200m...

February 15, 2019ByAdminInCrossFit

CrossFit WOD 2/16/19

Warm-up Before Class Starts: CS Activation Supine Arm slides Side lying Rainbows Seated Press x10 Seated Box Jumps x10 2 rounds Push Press Prep Dip/Drive Press Pause Push Press Push Press Push Press (3-3-3-3-3+) *Build Metcon (Time) Partner Relay: Over Under x5 KB/DB Thrusters x10 Broad Jump to wall and back KB/DB Thrusters x10 Over...

January 28, 2019ByAdminInCrossFit

CrossFit WOD 1/29/19

Warm-up Row 250m 3 pull-ups 6 push-ups 9 air squats 12 Med Ball Thrusters 3 rounds Grip Lecture & Deadlift Prep: Pull to knee Pull to Thigh Pull to Waist Deadlift (3-3-3-3-3+) *Overhand **No Hookgrip Metcon (Time) 3 rounds of Cindy Row 500m x15 Thrusters 115/85 3RFT “Cindy” 5 pull-up 10 push-ups 15 Air Squats

January 25, 2019ByAdminInCrossFit

CrossFit WOD 1/26/19

Warm-up Runners stretch Elbow to instep Hand to overhead Inchworm Reverse inchworm Squat jumps Muscle Snatch Thruster/Power Snatch Prep: Front Squat Push Press Thruster Snatch pull-under Hang Snatch Power Snatch Metcon (Time) Partner WOD Wall walks x20 Thrusters x100 75/55 Wall walks x20 Power Snatch x100 75/55 Split reps evenly

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