Daily Motivation: “Let others be guides, not goals. You are your own unique person.”
CrossFit WOD
“Jackie”
– 1k Row
– 50 Thrusters (45#)
– 30 Pullups
Categories
Tag: Thruster
Categories
2013-05-31
Daily Motivation: “When life knocks you down… do a burpee!”
CrossFit WOD
Fran
21-15-9 Reps For Time:
– Thrusters (95#/65#)
– Pullups
Daily Motivation: CrossFit: Constantly Varied High-Intensity Functional Movements Designed For Universal Scalability
CrossFit WOD
Back Squat > Body Weight
Three Rounds:
– 3.3.3 Thrusters @ 60%
– 400m Run
– 3.3.3 Strict K2E
– 400m Run
Back Squat < Body Weight
Three Rounds:
– 3.3.3 Goblet Squats
– 400m Run
– 3.3.3 Knee Raises
– 400m Run
Daily Motivation: “When your mind asks, ‘Can I do this?’ reply out loud with, ‘Absolutely’ —— then get funny looks.”
CrossFit WOD
Thruster
3-2-2-1-1-1
w/ 3:00 Rest
EMOM – 10:00
– 3 Power Cleans @ 70% 1RM
Daily Motivation: “It’s never a question of CAN you, but WILL you?”
CrossFit WOD
“Jackannie”
For Time:
Buy-In: 1k Row
Five Rounds:
– 50/40/30/20/10 Double Unders
– 10 Thrusters (45#/35#)
– 50/40/30/20/10 Situps
– 6 Pullups
Endurance WOD
Two to Six Rounds
– 4:00 Run/Row
– 3:00 Rest
Hold same distance on all sets.
Mobility WOD
Three Rounds:
– :30 Double KB OH Hold
Note: Generate torque and stability with shoulder flexion (reaching overhead) and external rotation (thumbs pointing back).
CrossFit WOD
Backwards “Fran”
9-15-21
– Thrusters (95#/65#)
– Pullups
CrossFit WOD
“Jackie”
For Time:
– 1k Row
– 50 Thrusters (45#/35#)
– 30 Pullups
Compare to 2011-08-08.
CrossFit WOD
Four Rounds
– 1.1.1.1 Thruster (10 seconds between reps)
– 8 Ring Dips
– 3:00 Rest
Partner AMRAP – 10:00
– 100m Sprints
Note: P1 runs 100m, then P2 runs 100m.
Endurance WOD
Tabata
Eight Rounds
– Run/Row :20 on/:10 off
We would like to take this opportunity to say we are so very thankful to have such an amazing group of members and visitors at CrossFit Montgomery.
THANKSGIVING HOURS: We are closed on Thursday (Thanksgiving Day) and Saturday. We will have two classes on Friday – 11:15 a.m. and 5 p.m.
CrossFit WOD
“Fran”
21-15-9 For Time:
– Thrusters (95#/65#)
– Pullups
CrossFit WOD
Front Squat w/ 2:00 Rest
5-4-3-2-1
For Time:
10-8-6-4-2
– Thrusters (115#/75#)
– 100m Run
– 100m Walk
Endurance WOD
Eight to Twelve Rounds:
– 200m Run/250m Row
– 1:00 Rest
Hold within 2 to 3 seconds.