Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 031227
For twenty minutes:
10 Dumbbell Thrusters
10 Pull-upsMultiply thruster load by rounds completed, e.g., 50 pounds X 23 rounds = 1,150 pound-rounds (a useful measure of work and, by extension, average power for the workout) and post to comments.
"Fran"
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-upsWe last saw "Fran" on 030825. Post time to comments.
Tuesday 030930
Row 1000 meters
Thruster 85 x 21
15 Pull-upsRow 750 meters
Thruster 85 x 18
12 Pull-upsRow 500 meters
Thruster 85 x 15
9 Pull-upsRest 2 minutes between each round. Time each round seperately and post times to comments.
Tuesday 030916
For time:
Row 1K
Thruster 75 X 50 (75 lbs & 50 reps)
Row 1K
Monday 030825
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-upsBest Greg Amundson's time of 3:59 for this workout ("Fran") and win a T-shirt! "Thrusters" are rock bottom front squat/push-press combo. Pull-ups are from full extension to Adam's Apple touching bar. Post time to comments.
Sunday 030817
"Thruster" 95 pounds 10 reps every minute on the minute for twenty minutes.
How far did you get? Work for twenty minutes and post results to comments. (Thruster is front squat push press combo.)
Wednesday 030806
Complete 3 rounds, 21-15-9 reps, for time.
“Thruster” 85 lbs.
Pull-ups“Thruster” is rock bottom front squat push-press combo. Keep pull-ups strict. Post time to comments.
Friday 030523
Complete 7 rounds of:
Barbell Thrusters 3 reps
5 Pull-upsPick weight for thrusters and keep it for all seven rounds.
Divide thruster weight by number of seconds to completion for total score
Monday 030505
Five rounds of:
Thruster 12 reps
12 Pull-upsPick load for the thruster and keep it for all five rounds.
Divide thruster weight by number of seconds to completion for total score. Post score in comments.
Our “thruster” is nothing more than a front squat - push press combo. The movement represents one of the most significant accelerations that can be performed by the human body. It requires a full range of motion in the ankle, knee, hip, shoulder, elbow, and wrist all working against the normal force of gravity with entire body mass plus a load. It doesn’t get any harder than that.
Sunday 021006
Back extension 15-15-15 reps
Thruster 20-15-10 reps
1000 meter RowNotes:
Back extensions are Snake or wave up
Thrusters max weight each set