Monday Nov 6, 2017


Josh

OPEN & PERFORMANCE
Part 1. Thruster: Spend 15:00 Minutes- Heavy Set of 5 Reps

Part 2. AMRAP 7:00 Minutes 
3 Thrusters (95/65), 3 Lateral Burpees
6 Thrusters (95/65), 6 Lateral Burpees
9 Thrusters (95/65), 9 Lateral Burpees
Add 3 Repetitions per round.

FITNESS
Part 1. Thruster: Spend 15:00 Minutes –
Heavy Set of 5 Reps
Part 2. AMRAP 7:00 Minutes
3 Thrusters (75/55), 3 Lateral Burpees
6 Thrusters (75/55), 6 Lateral Burpees
9 Thrusters (75/55), 9 Lateral Burpees
Add 3 Repetitions per round.
Post scores to comments.

Box Brief:
Thursday Nov 9, 2017 – Bring a Friend Day- All classes are free to try for new Athletes
Saturday Nov 25, 2017- Beer Mile 

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7 thoughts on “Monday Nov 6, 2017

  1. Another awesome good time under the watchful eyes of Dave. 🙂

    I love the attention to detail. Form form form!!! Got a good set up for 5 heavier thrusters and my shoulders said slow down a little. So I did. Ego can’t heal injury. Good form and correct weights will prevent it.

    The AMRAP was so fun. 7min….no sweat. 3 thrusters 3 burpees …i got this…..6 thrusters 6 burpees…….ummmmmm. …..9thrusters 9 burpees…OMG what are we doing! Lol.

    Made 5 reps into the 15 thrusters at the 7 min mark. Wasn’t any one single thing that stopped me…it was all hard Lol. Cardio through the roof, body feeling each thruster, stepping over the bar..all of it was tough. And I LOVED IT ALL!! So excited to know that the body I’ve always wanted and the capacity and work capability I desire is on the way. Yay Crossfit!!

  2. Jumped into 6:30
    Got totally bullied by Simone… fully deserved lol
    5 thrusters is a lot for heavy hahah worked up to 90

    Open- Got through 15 of the thrusters and 6 burpees in that round

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