CrossFit
Strength/Skill Work Thruster: Find your 5,3, or 1 rep max depending on what you last completed. First time? Find a 5 rep max. If you last found your 1 rep max, find a new 5 rep max.
WOD
21-18-15-12-9
Box Jumps
Kettlebell swings (M-53lbs, W-35lbs)
Squats
For time
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ICE Training
Strength/Skill Work
Deadlift: Find a 3 rep max then take 80% of that and complete 3 sets of 2 reps
Push Jerk: 2-2-2-2 Work to get progressively heavier
WOD “Sparky”
9 thrusters (M-135lbs, W-95lbs)
800m run
12 thrusters
400m run
15 thrusters
200m run
For time.
[music]…got to get over the hump…[/music]
Whoa, Mike. It took me alomost 3 minutes longer to head toward what I felt was certain death. That rocks,big guy.
Happy birthday, Matt M.!
Chassedy, you rocked it with the thruster PR this morning. Go girl!
I thought I was going to hate this WOD, and it may end up being one of my favorites. That was a lot of box jumps. Maybe if I could shut up for more than 30 seconds…
Thank you Tamara!!! That was one great work out. Thank you 6 am class for letting me join in once again.
CrossFit “The Hump”
Ali 12:00
Rachel 10:58
Chasedy 14:30 Rx’d Thruster 90lbs3RM, 105lbs1RM
Tom 10:05 Rx’d thruster 145lbs3RM
Thea 10:15
Lauren 12:56 thruster 85lbs1RM
Tamara 13:11 thruster 55lbs5RM
Charley 13:30 thruster 55lbs5RM
Mike 7:39 thruster 145lbs3RM
Steven 8:45 thrusters 45lbs5rm
Micah 9:41
Katie 9:41 thruster 94lbs1RM
Betsy 9:48 thruster 99lbs1RM
RedFoot 9:55 thruster 95lbs5RM
Mark 9:54 thruster 95lbs 5RM
ICE “Sparky”
Daniel 11:58 w/115lbs thrusters
Leslie 12:40 w/55lbs thrusters, Deadlift 154lbsx3
Shanna 14:05 w/93lbs thrusters, Deadlift 191lbsx3