thrusters

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 […]

Black Out

A. Spend 15-20 min working through gymnastic progressions that you need to work on. Pistols, handstand holds, handstand walks, L-Sits etc.. Your awesome ACF coaches will help you with progressions in class!  B. For time: 15-12-9-6-3 Thrusters (135/95) 200m run