Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for DB thrusters

WOD #192 – 28 June 2010

W/U: 3x(10 OHS/SPT, 10 KB swings, 10 situps, 10 pullups)

WOD: Front Squat 1-1-1-1-1-1-1
65×3-65×3-85×2-105-115-125(F)-125(F)-120-120

For Time:
50 Thrusters (95/65) – scaled to 20# DBs
Every time you break complete 5 burpees immediately.

time = 5:56 with two breaks (10 burpees)

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WOD #188 – 21 June 2010

W/U: 3x(10 SPT/OHS, 10 pushups, 20 DUs)

WOD: Back Squats 3-3-3-3-3
63×3-85-105-125-135(2)-125

Metcon: 3 Rounds
10 DB Hang Squat Thruster (40/25) – scaled to 20#
15 KB Swings (2/1.5) – scaled to 35#

time = 5:53

Notes: next time try 25# DBs

WOD #182 – 8 June 2010

W/U: group sprints, 3x(row drills, 10 push up, 10 pull up/dead hang)

WOD: 5 Rounds of:
1 minute Row
1 minute DB thrusters, 35/25lbs – scaled to 20#
3 minutes rest between rounds

Total = 137
1 minute Row (calories) = 15, 15, 14, 15, 13
1 minute DB thrusters = 15, 13, 13, 12, 12

Notes: next time go for 25# DBs

WOD #54 – 9 October 2009

W/U: group

WOD: “Diane”
21-15-9
Deadlift, 225/185 lbs (scaled 105#)
Handstand Pushups (scaled to DB thrusters 15#)

time = 9:05

note: next time go with 115# or 125# for DL, DB thrusters at 20#)

WOD #31 – 18 August 2009

W/U: row 500, 3x (10 KB swing, 10 wall squat, 10 sit ups, 10 scorpion stretch, 10 spider lunge)

WOD: On the minute complete:
5 DB Thrusters, 45/30 lbs (scaled to 15# each)
10 Box Jumps, 24/20 in (scaled to 5×45# plates)

total rounds completed in the minute = 15

WOD #9 – 26 June 2009

W/U: 3x (1 lap, 10 pushups, 10 situps, 10 back ext, 10 squats)

WOD: Push Press 5-5-5-5-5: 35-45-55-55-55 

AMRAP in 10 minutes:
9 Dumbbell Thrusters (2×15# rnds 1-4, 2×10# rnds 5-7)
5 Pullups (green)

total rounds = 7