Tag Archives: Thrusters!

April 3-8, 2018

Posted by crossfitswiftcurrent on

Apr. 3/18

BB Back Rack Reverse Lunge

2×6@60%

2×6@70%

1×6@75%

1×6@80%

9 min AMRAP

20 KB Front Rack Walking Lunge (35’s/18’s)

20 KB Snatches (35’s/18’s)

10 Box Jumps (24″/20″)

Apr.4/18

Bench Press

1×5 @50%

1×3 @60%

1×2 @70%

1×1 @75%

1×1 @ 80%

1×1 @ 90%+

In 2 min Intervals:

15-12-9-6

Handstand Pushups

Complete max amount of burpees to finish off 2 min

Apr. 5/18

Hip Thrusts

3×10

For Time:

40-30-20-10

Wall Balls (20#/14#)

KB Swings (53#/35#)

Complete 20 Double Unders after each round

Apr. 6/18

16 min AMRAP

100′ Farmers Carry (50#/35#)

10 DB Cleans (50#/35#)

10 V-Ups

10 S2OH (50#/35#)

20 Situps

Apr. 7/18

OT2M – 10 min

Build 3 rep hang squat snatch

For Time:

Buy In – 750m/650m Row

2 Rounds

9 Overhead Squats (95#/65#)

9 Thrusters (95#/65#)

9 Front Squats (95#/65#)

Cash Out – 500m/400m Row

Apr. 8/18

Cindy

20 min AMRAP

5 Pullups

10 Pushups

15 Air Squats

January 22-28, 2018

Posted by crossfitswiftcurrent on

Monday Jan. 22

Front Squat

2×3 @ 75%

AMRAP 10

3 Thruster 95/65

3 Toes 2 Bar

*adding 3 reps to each movement per round(3,3-6,6-9,9 etc)

 

Tuesday Jan. 23

AMRAP 6

10 Pull Up

10 DB Hang Squat Clean 50/35

AMRAP 6

10 Medball Alt. Box Step Ups 24/20

5 Kb Snatches (R) 53/35

5 Kb Sh to Oh (R)

10 Medball Alt. Box Step Ups

5 Kb Snatches (L)

5 Sh to Oh (L)

3RNFT

25′ Bear Crawl

20 Bird Dogs

25′ Bear Crawl

20 Russian Twists with Plate

 

Wednesday Jan. 24

Push Press

2×5 @ 75%

21-15-9

DB Snatch 50/35

Burpees

 

Thursday Jan. 25

For Time:

1000 m Row

80 Wall Ball 20/14

60 Box Jumps 24/20

40 Power Clean 135/ 95

20 Power Snatch 95/65

*Partner Up if you want to but not necessary

 

Friday Jan. 26

Single Leg RDL AHAP

3×8  rest 1 min

Rear Elevated Split Squat AHAP

3×8  rest 1 min

Every 3 Min for 4 Rounds

10 Deadlifts 185/125

10-30 Double Unders

5-10 HSPU

15 Kb Swing 53/35

 

Saturday Jan. 27

Squat Clean

5 @ 70%

5 @ 75%

5 @ 80%

3 RFT

12 L-sit Ring Pull Up

15 Power Clean 95/65

30 Overhead Walking Lunge 45/35

 

Sunday Jan.28

8 RFT

8 HR Push up

8 T2B

8 Burpee Box Jump Overs 24/20

January 15-21, 2018

Posted by crossfitswiftcurrent on

Monday Jan.15

Front Squat

1×5 @ 70%

14-12-10-8

Air Squat

Handstand Push Up

Pistol

Pull-Up

 

Tuesday Jan. 16

Partner WOD

4 RFT

15 Man-Makers 30/15

30 Deadlift 225/155

45 Kb Swing 53/35

60 Calorie Row

 

Wednesday Jan. 17

Push Press

1×7 @ 70%

AMRAP 10

10 Push Up

10 Thruster 95/65

10 Box Jump 24/20

 

Thursday Jan. 18

7 Min AMRAP x 3

6 Burpee

12 Wall Ball 20/14

24 Double Unders

Rest 3 Min in between AMRAPS

 

Friday Jan. 19

EMOM 10

1 Snatch Pull

1 Squat Snatch

2 Overhead Squat

 

3 RNFT

10 Single Arm Db Strict Press(R)

45 Second Hollow Body Hold

10 Single Arm Db Strict Press(L)

20 Tuck Ups

 

Saturday Jan. 20

Closed For Staff Party

 

Sunday Jan. 21

3 RFT

30 Cal. Row

30 Double Unders

30 Burpee