“Fran”
Courtesy of CrossFit.com
21-15-9:
– Thrusters (95#/65#)
– Pullups
Tag: Thruster
“Daniel”
Courtesy of CrossFit.com
For time:
– 50 Pullups
– 400m Run
– 21 Thrusters (95#/65#)
– 800m Run
– 21 Thrusters (95#/65#)
– 400m Run
– 50 Pullups
Sgt. 1st Class Daniel B. Crabtree was killed in action on June 24, 2006 when a roadside bomb exploded next to his vehicle during a combat patrol near Al Kut, in east-central Iraq. He is survived by his wife, Kathy, and his daughter, Mallory, of Green, Ohio. He is also survived by his father, Ronald Crabtree and his mother, Judy Ann Crabtree.
Thrusters
5 Rounds:
1a. 5 Thrusters
1b. 10 Burpees
or
7 X 1 Thruster
Saturdays are open gym from 9 a.m. – noon. You may do the posted WOD or choose a WOD that you missed this week.
Categories
2009-10-18 WOD
Warmup
Mobility Exercises
Workout
3 rounds continuous movement:
1. Row 500m
With 2 kettlebells:
2a. 5 Presses
2b. OHL Walk 100ft.
2c. 5 Thrusters
2d. Racked Lunge 100ft.
2e. 5 Front Squats
2f. Racked Walk 100ft.
2g. 5 Cleans
2h. Farmer’s Walk 100ft.
2i. 5 Suitcase Deadlifts
Categories
2009-09-09 WOD
Workout
“Fight Gone Bad” – Rep Style
3 Rounds
1a. 20 Two Handed KB Thruster
1b. 20 KB SDHP
1c. 20 Sandbag Hops
1d. 20 Two Handed KB Push Press
1e. 400m Run
1f. 60secs Rest
Categories
2009-09-02 CrossFit
3 Rounds of 30 – 20 – 10:
– KB Thruster
– KB Row
– KB OH Swing