Thruster Archives – CrossFit Elizabethtown

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

December 31, 2018ByAdminInCrossFit

CrossFit WOD 1/1/19

Warm-up Before Class Starts CS Activation Banded side step Banded March Branded Hipthrust 90sec Thruster Prep: Clean Deadlift Pull-under Thruster Cluster Metcon Prep: Hollow/Arch (floor) Hollow/Arch (hanging) Dynamic swing Half Kip/Buttefly Rotation Pull-up/Butterfly lecture + clean-up Thruster (5-4-3-2-1) From Floor Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

December 23, 2018ByAdminInCrossFit

CrossFit WOD 12/24/18

12 Days of Christmas (Time) 1 Muscle-up 2 Burpees 3 Chest to Bar 4 Push-ups 5 Pull-ups 6 Thrusters 7 Bar Over Burpees 8 KBS 9 Sit-ups 10 Iron Mikes 11 KB Taters 12 Box Jumps 12 Days of Christmas #2 (Time) 1 Chest to Bar 2 Burpees 3 Pull-ups 4 Push-ups 5 Ring Rows...

December 14, 2018ByAdminInCrossFit

CrossFit WOD 12/15/18

Overhead Squat (5-5-5-5-5+) Metcon (Time) Dubs x50 Bike 30 cal Dub x50 Thrusters 30 Dub x50

December 7, 2018ByAdminInCrossFit

CrossFit WOD 12/8/18

Warm-up Row Pick Drill 1 min of Arms 1 min of Back/Arms 1 min of Legs/back/arms Foam roller 90 to V x10 T’s x20 Lying Med Ball Throws 2×10 Ring supports x30 sec Ring Cradle x30 sec Ring dips x5 Hand release push-up Demo and attempts. Coaches cue. Thruster Prep Dip drive Push press Front...

November 30, 2018ByAdminInCrossFit

CrossFit WOD 12/1/18

Warm-up 15-35: Power Clean (3-3-3/2-2-2/1-1–1) Threes – Catch High Twos – Catch Medium Singles – Catch Low 45-60: Metcon (Time) Partner WOD Backward Sled Drag 400m 90/45 Chest to Bar x75 Thrusters x100 115/80

November 23, 2018ByAdminInCrossFit

CrossFit WOD 11/24/18

Warm-up Tabata Samson Stretch Bottom Squat Hold High Knees Briefing Establish Partners Rehersal With a running clock: 2 Rounds Bike Wallballs Burpees Practice the Emom Structure with each round Metcon (Time) Partner WOD Bike 3 Miles Emom 5 Burpees 150 Wallballs Emom 10 Med Ball thrusters 100 Burpees Emom x20 Dubs/30 Singles

November 21, 2018ByAdminInCrossFit

CrossFit WOD 11/22/18

Fried Turkey (AMRAP – Rounds and Reps) x9 toes to bar x7 burpees x5 thrusters Amrap 30

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