Thrusters | CrossFit Durham - Part 2
410 W Geer St, Durham, NC 27701 (919) 907-1233

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thrusters

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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WOD 071316

Segment 1: Minutes 1-8: EMOM 8 minutes: 2 Squat Snatches (75%) Rest 4:00 Minutes 12-20: EMOM 8 minutes: 2 Squat Clean & Jerk (75%) Rest 4:00 AMRAP 6 minutes: 3 Handstand Pushups Segment 2: 3 Rounds: 500m Row 9 Thrusters (115/85) Scale to finish is LESS THAN 10 minutes
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WOD for 070916

Segment 1: EMOM 10 minutes: 1 Squat Clean and Split Jerk (Same weight across, increasing loads, work to 1RM) Segment 2: 7 Rounds For Time: 10 unbroken C2B Pullups Scale the number per round as needed to go unbroken. Rest as needed between rounds, but whole segment should be less than
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WOD for 070716

Segment 1: Establish Deadlift 3RM Segment 2: With a running clock: EMOM for as long as possible 4 Thrusters (75/55) 7 Pullups 4 Burpees Minimum Work requirement is 10 rounds. If you are unable to complete 10 rounds, rest as needed and continue till 10 rounds are completed.
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WOD for 070116

Segment 1: AMRAP in 10 minutes: 10 Hang Power Snatches  (95/65) 10 Overhead Squats 10 Power Cleans 10 Thrusters 10 Sumo Deadlift High Pull  Segment 2: 3 rounds of: Every 2 minutes on the 2 minutes Mins 1-2: 100 Double unders Mins 3-4: 30 Situps Mins 5-6: Run 200m  
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WOD for 062016

Segment 1: EMOM 10 minutes: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Segment 2: 3×2 Back Squat Same weight across, roughly 90% 1RM Segment 3: 6 Rounds: 13 Thrusters, 95/65 14 Pullups Endurance: 1600m,
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WOD for 061516

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages as exactly as you can. These are not meant to be heavy lifts – they are fast. Use today to build SPEED. Segment 1: With a running clock… At the 0:00 EMOM 9 minutes: 1 Power Clean at
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