Thrusters

  • Wednesday June 10th

    Lt Robert James Kalsu

    LT Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Bob Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

    Metcon

    Kalsu

    At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. 
    At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.  
    Go as long as it must take to complete the 100 thrusters.

    25 Min Cap

    * Less than 3 months perform 6 sets of 10 DB Thrusters and 5 Burpees. Rest as needed between sets

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  • Wednesday March 25th

     

    Skill/Strength

    Thruster
     

    Try to find a heavy single

     

    Metcon

     

    4 RFQ
     

    10 Thrusters (50%)
    10 Hand Release Burpees
    10 Box Jumps
    200m Run

    Focus on breathing

    **2min Rest between rounds**

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  • Friday March 13th

    Strength

    10 Min EMOM

     
    Odd 3 Thrusters
    Even 5 Renegade Rows (Each Arm No Push Up)
     

     

    Metcon

    7 RFT

    10 Flutter Kicks (each leg)
    10 KB Swings
    10 Air Squats

     

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  • Sunday January 4th

    Strength

    Back Squat

    2-2-2-1-1-1

     

    Metcon

    5 Rds

    In 1 minute aquire as many Thrusters as possible
    Rest 1 minute
    In 1 minute aquire as many double unders as possible
    Rest 1 minute

    Score= total thrusters/total double unders

     

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  • Monday November 24th

    Metcon

    "Daniel"

     

    With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed
    in Al Kut, Iraq on Thursday June 8th.  To Daniel's family and friends, we express our sorrow;
    to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom.
    Fair Winds, Daniel.

     

    RX

    50 Pull-ups
    400 meter run/row
    21 95/65 Lbs Thruster
    800 meter run/row
    21 95/65 Lbs Thruster
    400 meter run/row
    50 Pull-ups

     

    Scaled #1
     

    25 Pull-ups/50 Ring Rows
    200 meter run/row

    21 75/55 BB Thruster
    400 meter run/row
    21 75/55 BB Thruster
    200 meter run/row

    25 Pull-ups/50 Ring Rows
     

     

    Scaled #2
     

    35 Ring Rows
    200 meter run/row
    21 Empty BB/DB Thruster
    400 meter run/row

    21 Empty BB/DB Thruster
    200 meter run/row
    35 Ring Rows

     
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  • Thursday November 20th

    Strength

    Front Squat

    15 Mins to find Heavy Single

     

    Rest 10 Mins

     

     

    Metcon

    Burpee Fran

     

    AMRAP :75 Secs of Thrusters. If you get to 21 reps before time is up, move on to...

    AMRAP :75 Secs of Burpees. If you get to 21 reps before time is up, move on to…

    AMRAP :60 Secs of Thrusters. If you get to 15 reps before time is up, move on to...

    AMRAP : 60 Secs of Burpees. If you get to 15 reps before time is up, move on to…

    AMRAP :45 Secs of Thrusters. If you get to 9 reps before time is up, move on to...

    AMRAP :45 Secs of Burpees. If you get to 9 reps before time is up, you’re done.

     

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  • Tuesday September 30th

    Metcon

    5 Rds For Quality and Pace on 4 Min

    250 M Row
    7 Pronated  Pull Ups (Band No Kip)
    10 Thrusters

    **3 Min Time Cap**

     

    Core

    2 RFQ

    5 Strict Toes to Bar / Leg Raises

    5 Roll Ups

    10 Dragon Flags

    Accumalate 1 Min in L Sit

     

    Resources

    CrossFit Is A Practice via Tabata Times

     

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  • Sunday September 28th

     

    Metcon

    The Seven

    7 RFT

    7 Handstand push-ups

    7 Thrusters

    7 Knees-to-elbows

    7 Deadlifts

    7 Burpees

    7 Kettlebell swings

    7 Pull-ups
     

    20 Min Cap

     

    Resources

    8 Common Squating Mistakes via Breaking Muscle

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  • Thursday September 11th

    Strength

    Front Squat

    15 Mins to find Heavy Single

     

    Rest 10 Mins

     

     

    Metcon

    Burpee Fran

     

    AMRAP :75 Secs of Thrusters. If you get to 21 reps before time is up, move on to...

    AMRAP :75 Secs of Burpees. If you get to 21 reps before time is up, move on to…

    AMRAP :60 Secs of Thrusters. If you get to 15 reps before time is up, move on to...

    AMRAP : 60 Secs of Burpees. If you get to 15 reps before time is up, move on to…

    AMRAP :45 Secs of Thrusters. If you get to 9 reps before time is up, move on to...

    AMRAP :45 Secs of Burpees. If you get to 9 reps before time is up, you’re done.

     

     

     

    Resources/Topics

    CrossFit and Yoga via CFLA

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  • Sunday Aug 31st

    Skill

    Rowing and Thrusters

    Rowing Commandments

    • Don’t grip too hard – Don’t hold on so hard to the handle. Keep enough grip to not lose the handle, but also not so much that you wear out your hands, have achy forearms, and tear up your palms.
    • Drive with your legs – Rowing is mostly about your legs. Despite your natural instincts, your legs are far stronger than your arms and should be doing the vast majority of the work. Your quads and booty should be toasted after a hard rowing workout.
    • Legs, hips, arms, arms, hips, legs – This is the sequence of rowing. If you reorganize this list, it doesn’t work.
    • Drive straight back – If you feel yourself lift off the seat, or tragically, you pop off the seat and land on the rail, it is because you are pushing UP instead of back. Push straight back.
    • Don’t let your butt go solo – Don’t shoot your butt back first. Keep your core engaged throughout the stroke; the angle of your back should not change as you drive with your legs. Said another way, the handle should travel in sync with your seat for the initial leg drive portion of the stroke.

     

    Thrusters

    • Drive through your heels - as soon as you come onto your toes, you have nothing to push off against and instantly lose power.
    • Use your hips and legs to help generate power to get the bar overhead.
    • Have active shoulders at the top of the lift and don't leave the bar in front of you when it's overhead; pull it back over your heels.

     

    Metcon

    Half Jackie

    500m Row

    25 Thrusters

    15 Pull Ups

    7 Min Cap



     

    Rest 7 Minutes

     

    Max Distance Row in 7 Mins

     

     

     

    Resources

    Understanding Volume and Intensity via Tabata Times

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