091130 Monday “Flood”
Strength/Skill Work: Thruster
WOD
As many rounds as possible in 3 minutes of:
6 ring push-ups
3 squat cleans
3 thrusters
1 minute rest between rounds.
Complete 4 total rounds.
Use the same bar for the squat cleans and thrusters. Take 80% of your 5 rep max thruster weight not to exceed 135/95lbs.
So, you do AMRAP of this for three minutes, then 4 total rounds?
Yes, 3 minutes of AMRAP. 1 minute rest, repeat for 3 more rounds. For a total of 4. Also, note that the load was updated to 80% of thruster 5RM.
I can feel the sore already!!! That was a hard one, thank you for the wonderful workout after the mass comsumption of food that I had eaten for turkey day. Thank you again
Laura- I am told that today is your birthday. HAPPY BIRTHDAY!! We miss you at Emmanual Lutheran School and at Crossfit Asheville. I hope things are going well for you in Houston. The Koon Clan
As RX’d
RD 1: 3
RD 2: 2
RD 3: 2
RD 4: 2
Happy Birthday Laura!
Name Total Rnds + Reps WOD Wght Rings Y/N Thruster Strength Wght
Kimberly 10 47lbs Y knees 63lbs
Chasedy 8+11 60lbs N 5×75lbs
Mark 8+4 75lbs Y 104lbs
MCK 9 43lbs Y knees 58lbs
KK 10+4 99lbs Y 5×129lbs PR
Dale 8+6 88lbs Y 5×4x95lbs
Phoebe 11+3 60lbs Y 5×5x60lbs
Sean 8+10 135lbs Y 3×185lbs PR
Mike N. 8+8 109lbs Y 3×153lbs
Sarah 12+5 38lbs N
Brian 11+6 Y 5×5x70lbs
Jessica R 10+2 38lbs N 5×48lbs
Britt 11+5 38lbs Y 5×43lbs
Shawn 8 95/85/65 Y-1/2 109lbs
Kim S 13+3 2@38lbs, 2@28lbs N 5×43lbs, 4×48lbs
Dan F 9+4 70lbs Y 5×99lbs, 2×109lbs
Miriam 10 18lbs N 5×28lbs
Carly 9 60lbs Y-kness1/2 1×95lbs PR
Tamara 9 60lbs N 5×5x65lbs
Wendy 10 43lbs N 58lbs
Rustan 10+2 95lbs Y 3×155lbs
Tom 10+5 95lbs Y 3×135lbs
Matt B 9 95lbs Y 3×135lbs
Katie 10+6 65lbs Y 80lbs work sets
Lauren 9+6 65/60lbs N 5×5x65lbs
Daniel Smith 9+8 115lbs Y 5×3x135lbs
Dawn 14+7 38lbs N-knees 5×3x38lbs
Terumi 11 38lbs Y-knees 3×57lbs
Steven 9+6 70lbs Y 5×108lbs
Kate D. 10+5 38lbs N-knees 5×58lbs
Rachel H. 10+4 48lbs N 5×62lbs
Pancho 5+2 115lbs Y 5×150lbs
Ashley 8+9 60lbs N 3×90lbs
Brooke 10+9 55lbs N 1×85lbs
Lizie 12 38lbs N 5×5x48lbs
Randy 12+2 95lbs Y 5×140lbs
M3 9 110lbs Y-20,N-27reps 3×130lbs
Eliz Hake 8+9 65lbs Y 5×90lbs
Thanks Corey for “fixing” my knee. I was about to leave CF for the 1st time in a year but didn’t have to, thanks to you. The CF coaches are the best and I’m so glad we have you all.
man…that WOD was excruciating…thanks!