Thruster Practice
400m run
Fran (75/55#/40%)
400m run
Fran (75/55#/40%)
400m run
*Option – 200m run
*Time cap – 25 min
Looks scary. And it is. But you can get through it. Just stay steady on the runs. With the lighter thrusters, you can do big chunks (if not unbroken). Pull-ups will be tough, so break them up as needed. And scale the run if you know it will take you longer than 3 min each. Don’t forget to smile!
Compare to Oct.5/16
WOD with 60#
23:57
Back to workout with the 6 am crew this morning. Nice big class.
Wod rx’d: 17:03
Thanks for the great class Mario.
WUx1 + 50 no Show Burpees from Friday.
Thruster Practice
400m run
Fran (75/55#/40%) used 65#
400m run
Fran (75/55#/40%)
400m run
Time–> 18:18
PR of 5:25 from October 2016
Next time RX’d.
Well done am folks!
Thanks Mario!
20:11 rx
Very tough workout!
400m run
Fran (75#) thrusters were UB,9-6,9 8:30ish
400m run
Fran (75#) thrusters were 9-7-5,9-6,9 19ish
400m run
21:18
Thanks Kevin!
400m run
Fran @ 45#/ring rows
400m run
Fran @ 45#/ring rows
400m run
22:12
Oof. This was a spicy one. Sprinting the last 100m was a good/bad decision.
WOD at 35# and last run scaled to 200m: 24:39
That was a tough one!
Thanks Kevin!
Thruster Practice
400m run
Fran (75/55#/40%) 55# And ring rows
400m run
Fran (75/55#/40%)
400m run
21:33
Good job. You got me there
45 Corrine burpees
WOD with 75# /ring rows
400m
Fran
400m
Fran
400m
21:59
I coughed a couple times after the WOD.
Crazy idea of a WOD. We’ll see what tommorrow brings
wux1
group wu
WOD with 65#
time of 22:35
Thruster Practice
200m run
Fran (75/55#/40%) 25# And ring rows
200m run
Fran (75/55#/40%)
200n run
18:34
UGH!!
mob wux1
thruster practice
WOD
run 400 m ( row )
Fran 65#
400 m
Fran
400 m
18:00
mob wux1
thruster practice
WOD
run 400 m
Fran 55# ring Rows
400 m
Fran
400 m
21:43
I had the rare 1 on 1 6pm class. Amanda was awesome coaching me up. I was first in several categories in my class lol.
Thanks Amanda!
‘You’ll Pass Out Before You Die’
400m run
Fran (55#)
400m run
Fran (55#)
400m run
*Time cap – 25 min
21:06
I did ring rows instead of pull ups.. Thrusters are near the top of my dislike list, so it was nice to tackle Fran.. Twice even!!
Thanks Kevin for yelling at me..
Today was Paige’s first class back in awhile.. super proud of her for not bailing on a tough one!
I finished off my day with a 10km run with my girl Krissie.. My first time running 10km and we did it in 59:45.. I think I slowed her down.. 🤷♀️
WOD at 35# and runs scaled to 200m: 20:25
WOD with 55# & pull ups
2 min on Assault Bike as a sub for runs.
Time: 21:50
400m Ruck (35#)
21-15-9
Ruck Thrusters
Pullups
400m Ruck
21-15-9
Ruck Thrusters
Pullups
400m Ruck
17:17
WOD with 45# thrusters & ring rows & 40o m runs
Time @ 21:??
The weight was just right
Thruster Practice
400m run
Fran (75/55#/40%) 55# And ring rows
400m run
Fran (75/55#/40%)
400m run
17:21 I think.
Good job everyone 😉
20 Cal Assault Bike
Fran @ 65#
20 Cal Assault Bike
Fran @ 65#
20 Cal Assault Bike
22:30
1) I can do 75# next time
2) Plan your pull ups better.
3) Assault Bike ..WTF ?
400m run – 1:30 ish
Fran:
Thrusters @ 75#, 11:10, 8:7, 9
Pullups 6 then 5s
400m run – not 1:30 ish
Fran
Thrusters @75#, 11:10, 8:7, 5:4
Pullups, 3s
400m run – slow to about half way with a push to the end
Nineteen Rx
Thanks coach Marcel!
400m Ruck (30#)
21-15-9
Ruck Thrusters
Pullups
400m Ruck
21-15-9
Ruck Thrusters
Pullups
400m Ruck
22:30
Thruster Practice
400m run
Fran (75/55#/40%) 55# and ring rows
400m run
Fran (75/55#/40%) 55# and ring rows
400m run
21:24
Thruster Practice
400m run
Fran (75/55#/40%) – I did 45#
400m run
Fran (75/55#/40%)
400m run
21:57. Gross. Welcome back to me.
Also, I did ring rows.
Thruster Practice
400m run
Fran (75/55#/40%) 35#
400m run
Fran (75/55#/40%)35#
400m run
*Time cap – 25 min
18:58
Drop-in @ Spark CrossFit – Phoenix, AZ
Grace – 115#
TIME:6:32