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All Posts Tagged Tag: ‘thrusters’

  • Friday 06/27/14

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    Prep for deadlifts
    Deadlifts 3×5 @ 82.5%

     

     

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    WOD

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    For Time – 21-15-9:

    “Fran”

    Thrusters (65 lb /95 lb)
    Pull-ups


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    fran2

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  • Monday 04/21/14

    CrossFit Total prep for next week
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    Back squat
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    WOD

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    For Time:

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    50 Thrusters 35/45

    25 Toes to bar
    40 Thrusters 35/45
    20 Toes to bar
    30 Thrusters 35/45
    15 Toes to bar
    20 Thrusters 35/45
    10 Toes to bar
    10 Thrusters 35/45
    5 Toes to bar

     

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    thrusters (2),

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    Scale / sub as needed.  Post total rounds / time to comments
    Or your Beyond the White Board account.

     

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  • Friday 03/28/14 – Open WOD 14.4

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    CrossFit Games Open WOD 2014

    Workout 14.5

    MEN – includes Masters Men up to 54 years old
    21-18-15-12-9-6-3 reps for time of:
    95-lb. thrusters
    Burpees

    WOMEN – includes Masters Women up to 54 years old
    21-18-15-12-9-6-3 reps for time of:
    65-lb. thrusters
    Burpees

    MASTERS MEN – includes Masters Men 55+
    21-18-15-12-9-6-3 reps for time of:
    65-lb. thrusters
    Burpees

    MASTERS WOMEN – includes Masters Women 55+
    21-18-15-12-9-6-3 reps for time of:
    45-lb. thrusters
    Burpees

    Notes
    This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

    This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

    Equipment
    • Barbell
    • Plates to load to the appropriate weight for your division

    * If you do not use standard size bumper plates on the barbell you will also need:
    • A 9.5-inch high target to jump over on the burpees

    ** The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

     

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    Scale / sub as needed.  Post total rounds / time to comments
    Or your Beyond the White Board account.

     

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