CrossFit Asheville » thruster

091130 Monday “Flood”

Shanna — Mon, 30 Nov 2009 09:44:07 +0000

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.

091026 Monday “Brutal”

Shanna — Mon, 26 Oct 2009 09:30:13 +0000

Strength/Skill Work: Thruster

WOD

~600m run (1 block around building)

20 overhead squats (M-95lbs, W-65lbs)

35 double-unders (105 singles if unable to do DUs)

20 push-press (M-95lbs, W-65lbs)

35 push-ups

20 thrusters (M-95lbs, W-65lbs)

600m run

For time.

Use ~60% of today’s thruster OR your max overhead squat weight, whichever is your limiting factor. This work-out is meant to use the same weight for all lifts. The one exception will be for those that have yet to develop adequate shoulder flexibility for the overhead squat. If your OHS weight is substantially less than your thruster weight use a PVC for the OHS and the same bar for push-press and thrusters.

This WOD was last done on the 18th of August. It is meant to take between 12 and 15 minutes. If you hit that time range last time use the same weight. If you were faster than 12 minutes it is time to bump the weight up and if you were over 15 minutes scale better today! Lastly, please note that if running is not your strength (yet) that it is important to also scale back the run. For example, today’s run could be scaled to between 300 and 400m.

090825 Tuesday “Up!”

Shanna — Tue, 25 Aug 2009 10:08:01 +0000

Strength/Skill Work Thruster: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max.

WOD

Five rounds for time:

10 Turkish Get-ups (5 per arm, 45/25lbs)

15 box jumps (24″/20″)

10 shoulder press (75/55lbs)

090805 Wednesday “The Hump”

Shanna — Wed, 05 Aug 2009 02:20:46 +0000

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.

090716 Thursday “Your Fifteen Minutes”

Shanna — Thu, 16 Jul 2009 10:23:59 +0000

Strength/Skill Work Thruster: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max.

WOD

Every minute on the minute for 15 minutes

5 Deadlifts

5 Hang Power Cleans

5 Thrusters

If you complete the cycle in 30 seconds you have 30 seconds rest. If you finish the cycle in 50 seconds you have 10 seconds rest. If you fail to complete the cycle within the 60 seconds either drop down in weight or rest for one minute and then jump back in.

Some will be assigned to use dumbbells others will use barbells. Coaches will assign you to a weight. Good luck!

090706 Monday “The Chief”

Shanna — Mon, 06 Jul 2009 01:02:30 +0000

CrossFit Training

Strength/Skill Work

Thrusters: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max.

WOD: “The Chief”

3 rounds of the following:

As many rounds as possible in 3 minutes of:

3 power cleans

6 push-ups

9 squats

1 minute rest

Scale as needed. Work-out last performed 090525. Check your notebooks and use the same load when possible. Men top out at 135lbs, ladies 95lbs.

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ICE Training

Strength/Skill Work:

Thrusters: Find a 5 rep max then 3 x 3 at 90% your 5rm.

Weighted pullups: 1-1-1-1-1-1-1

Work on completing weighted pullups while resting b/w thruster sets.

WOD:

“Heavy Chief”

See above only men use 155lbs, ladies 105lbs for power clean loads.