CrossFit Ancaster » thrusters

WOD – Thursday 22nd July 2010.

admin — Tue, 27 Jul 2010 10:36:01 +0000

WOD – Thursday 22nd July 2010.

Warm up - "Dynamic fun" lots of exercises and movement preperation. Great to see so many smiling faces.

WOD.

21-15-9

Thrusters 115/75

Deadlifts 115/75

After each exercise 200m run. So 21 thrusters, 200m run, 21 deadlifts, 200m run……

WOD – Saturday 5th June 2010.

admin — Sun, 06 Jun 2010 15:56:49 +0000

WOD – Saturday 5th June 2010.

Every minute on the minute perform 5 burpees for the rest of the minute perform thrusters 135/75. Minimum of 5 burpees and 2 thrusters must be completed each round.

WOD – Friday 28th May 2010.

admin — Fri, 28 May 2010 14:37:57 +0000

WOD – Friday 28th May 2010.

Warm up

Stetch and warm up followed by 3 rounds

10 Good mornings, 10 straight leg deadlift, 20 squats, 10 push ups, 10 body rows.

WOD – Thursday 13th May 2010.

admin — Thu, 13 May 2010 12:00:51 +0000

WOD – Thursday 13th May 2010.

Warm up.

2 rounds of the following.

20 Jumping squats

10 Dips

5 tyre flips.

WOD.

AMRAP 15 minutes

10 D.B /K.B Thrusters

10 Burpees.

WOD – Monday 3rd May 2010.

admin — Mon, 03 May 2010 00:49:37 +0000

WOD – Monday 3rd May 2010.

Skill development - Thrusters.

WOD - For time

800m run

21 Thrusters 95/65

21 Pull ups

400m run

15 Thrusters

15 Pull ups

200m run

WOD – Monday 22nd March 2010.

admin — Sat, 27 Mar 2010 13:40:17 +0000

WOD – Monday 22nd March 2010.

Warm up – 3 rounds

10 pull ups, 20 sit ups, 15 dips.

Skill – Thrusters and Sumo Deadlift High Pull (SDLHP).

WOD –

21 Thruster, SDLHP 95/65

WOD – Monday 22nd February 2010.

admin — Tue, 23 Feb 2010 00:19:50 +0000

WOD – Monday 22nd February 2010.

Warm up -3 rounds of the following – 30 mountain climbers, 20 sits ups, 10 burpees.

Skill - Thrusters

WOD – 10 rounds of the following

WOD – Friday 15th January 2010.

admin — Tue, 19 Jan 2010 12:44:56 +0000

WOD – Friday 15th January 2010.

Warm up – shoulder openers, torso twists, samson stretch, supermen, 2 rounds

3 rounds of 10 pull ups, 20 sit ups, 30 squats, row 500m

WOD – Friday 8th January 2010.

admin — Fri, 08 Jan 2010 23:58:05 +0000

WOD – Friday 8th January 2010.

Warm up – 3 rounds of shoulder openers, samson stretch and supermen.

21-15-9

Box jumps

Cal. Row

Sit ups.

WOD -"FRAN"

21-15-9

Thrusters 95/65

Pull Ups.

WOD – 4th January 2010

admin — Tue, 05 Jan 2010 17:25:37 +0000

WOD – 4th January 2010.

Warm up – Shoulder openers x 10, samson stretch, squat thrusts x10, push ups x10, sit ups x10, box jumps x10. 3 rounds.

WOD – 5 rounds of the following.

Read more on WOD – 4th January 2010…