Thrusters | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

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thrusters

WOD for 092416

Segment 1: Max set up unbroken Ring Muscle ups OR 10 minutes to practice Muscle Unders Segment 2: 5×5 Thruster, climbing with unlimited rest – from the floor to start set Segment 3: TEAMS of 2: Relay style 21-18-15-12-9: Thrusters (95/65) 40 Double Unders 200m Row
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WOD for 091716

Segment 1: AMRAP 9 minutes 9 Kettlebell Swings (53/35) 9 Burpees 9 Kettlebell Swings 9 Box Jumps (24/20) Segment 2: 10-9-8-7-6-5-4-3-2-1 Thruster (115/80) 100-200-300-400-500-600-700-800-900-1000m Row
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WOD for 091316

Segment 1: With a running clock… AMRAP 5 minutes: 60 Double Unders 21 Deadlift (95/65) Rest 5:00 Segment 2: AMRAP 5 minutes: 45 Double Unders 15 Front Squats (95/65) Rest 5:00 Segment 3: AMRAP 5 minutes: 30 Double Unders 9 Thrusters (95/65)
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WOD for 083016

Segment 1: With a running clock at the 0:00 AMRAP 5 minutes 30 Double Unders 10 Toes To Bar Segment 2: at the 10:00 AMRAP 5 minutes 30 Double Unders 15 KB Swings (52/35) Segment 3: at the 20:00 AMRAP 5 minutes 15 Cal Row 10 Thrusters (95/65)
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WOD for 082716

Segment 1: 5 sets: 1 Squat Clean + 2 Front Squats, climbing weights Segment 2: 5 sets: 2 Front Squats + 1 Split Jerk Segment 3: 30 Power Snatches (75/55) 45 Bar Facing Burpees 60 Thrusters 45 Bar Facing Burpees 30 Power Snatches  
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WOD for 082516

Segment 1: 30 Power Snatches (75/55) 400 Meter Run 60 Thrusters 400 Meter Run 30 Power Snatches Segment 2: Mobility
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WOD for 081716

Segment 1: 5 Rounds, NOT for time: 5 Front Squats – you choose the weight 5 Weighted Pullups – you choose the weight 5 Weighted Ring Dips – you choose the weight Segment 2: 2 Rounds: 20 Thrusters (95/65) 20 Pullups 20 Wall Balls (20/14) 20 Double Unders Scale to fini
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WOD for 081316

“31 Heroes” Teams of 2, AMRAP 31 minutes: 8 Thrusters (155/105) 6 Rope Climbs, 15′ 11 Box Jumps (30/24) Continuous 400m run w/ sandbag *One athlete works on the thrusters, ropes and boxes while the other runs. Once the running athlete returns they switch roles and co
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WOD for 073016

Segment 1: EMOM 10 minutes: 1 Power Clean 3 Front Squats 1 Jerk Segment 2: 7 Rounds as fast as possible: 5 unbroken Ring Muscle Ups Rest as little as possible between sets Segment 3: 800m Run 30 Snatches (95/65) 800m Run 30 Overhead Squat 800m Run 30 Thrusters Scale as needed to finis
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WOD for 071816

Segment 1: “Jackie” 1000m Row 50 Thrusters (45/33) 30 Pull ups Segment 2: ROMWOD Endurance (7:3opm): Endurance: 2 x 800, rest 4 mins 3 x 600, rest 3 mins 4 x 400m, rest 2 mins
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