thrusters

P.I.C.

With a partner complete 3 rounds each of: 10 later box jump overs (24/20) 15 Thrusters (95/65) 20 T2B Each partner completes one whole round before switching. Non working partner must hold the front leaning rest position. If partner drops then both teammates stop and do 3 burpees before continuing.

Reverse Jackie

In 15-20 min build to a heavy backsquat double For time: 30 pull-ups 50 Thrusters (45) 1000m row   The Mechanics and Importance of Deep Squatting by CrossFit Journey It is a common mistake to see many newcomers in the gym performing what can be referred to as partial squats.  These usually either fall in the quarter […]

New Year’s Eve, Eve

Buy-in:  20 Calories Row 12 Movements  and 31 Reps of each movement *ALL Barbells must be upfront and non-Barbell movements must be in the back or behind the rigs. Push press (75/55) Pull ups Power snatch (75/55) (Scale to Hang Power) Med ball sit ups Toes to bar Push ups Box jumps (24/20) Back squats (75/55) Double unders (UB […]

Stop, Hammer Time!

21-15-9-3 Thrusters (115/85) GHD sit ups 10 meter line sprints **Friendly Reminder:  On Friday 12/29 the last class for the day is noon.  There will be no 4:30pm and 5:30pm classes. Saturday 12/30 – Community WOD 8:30am Sunday 12/31 – Open Gym 9am Monday 1/1 & Tuesday 1/2 – Closed Also, be sure to sign […]

Jumper

In 15 min build to a heavy 3 rep Thruster from rack Amrap 7: 3 Thrusters (95/65) 3 lateral bar hop burpees 6 Thrusters 6 burpees 9 Thrusters 9 burpees Etc.

Formidable Foe

With a partner complete 3 rounds each of: 500m row 6 Front squats (225/155)—from ground Followed by 3 rounds each of: 500m row 10 Thrusters (115/85) *one person working at at a time. ***Reminder:  Hammer&Chisel Judges Meeting on Wednesday night 7pm! ****All Classes are cancelled Friday for preparation of our Hammer&Chisel competition on Saturday. **** […]

Double Jackie

Spend 15-20 min working on gymnastics weaknesses you may have With a partner: P1 completes: 1000m row 50 thrusters (45) 30 pull-ups Then, P2 completes: 30 pull ups 50 thrusters (45) 1000m row This Thursday at noon is Ashley Grubbs’ last day to coach at Atomic CrossFit.  She is relocating to the West U area […]