CrossFit Montgomery » Thruster

2010-08-23 CrossFit

41Fitness — Sun, 22 Aug 2010 23:00:40 +0000

“Fran”
21-15-9 Reps for Time:
- Thruster (95#/65#)
- Pullups

2010-08-16 CrossFit

41Fitness — Mon, 16 Aug 2010 00:39:31 +0000

“Coe”
Ten Rounds for Time:
- 10 Thruster (95#/65#)
- 10 Ring Pushup

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

2010-07-19 CrossFit

41Fitness — Sun, 18 Jul 2010 23:53:50 +0000

Five Rounds For Time:
- 15 Thruster (135#/95#/65#)
- 400m Run

2010-07-07 CrossFit

41Fitness — Tue, 06 Jul 2010 23:00:30 +0000

Jerks
- 5 Sets

1 to 10 to 1
- 1 Arm KB Swing
- 1 Arm KB Clean
- 1 Arm KB Thruster

2010-06-21 CrossFit

41Fitness — Mon, 21 Jun 2010 01:02:21 +0000

3 Rounds
- Row 500m
- 5 Presses
- 100′ OH Lockout Walk
- 5 Thrusters
- 100′ Racked Walk
- 5 Front Squats
- 100′ Farmer’s Lunge
- 5 Cleans
- 100′ Farmer’s Walk
- 5 Suitcase Deadlifts

Complete each round unbroken.

2010-06-14 CrossFit

41Fitness — Mon, 14 Jun 2010 01:58:57 +0000

“Fran”
Courtesy of CrossFit.com

21-15-9
- Thruster
- Pullup

2010-06-04 CrossFit

41Fitness — Thu, 03 Jun 2010 23:03:06 +0000

5 Rounds

For time:
- 12 Deadlifts
- 9 Power Cleans
- 6 Thrusters
- 3 Push Presses

2010-05-07 ~ 2010-05-13

41Fitness — Fri, 07 May 2010 10:41:10 +0000

41Fitness will have an altered schedule from May 7 – 13. Our regular schedule will resume beginning the morning of Friday, May 14.

Altered Schedule
Friday evening: 5:30 – 7:00 p.m.
Saturday: 9:00 a.m. – noon (usual hours)
Sunday: Closed for Rest Day
Monday, Tuesday, & Thursday mornings: 5:30 – 6:30 a.m.
Wednesday morning: Closed
Monday – Thursday evenings: 5:30 – 7:00 p.m.

2010-05-07 WOD

“Fight Gone Bad”
Courtesy of CrossFit.com

3 Rounds
Work for 1 minute at each station and rest 1 minute between rounds:

- Wall Ball (10′; 20#/14#)
- SDHP (75#/55#)
- Box Jump (20″)
- Push Press (75#/55#)
- Row

Add up your total reps for Wall Ball, SDHP, Box Jump, Push Press, and calories on the Rower to get your FBG score.

Post your FGB score to Comments.

Why is it called “Fight Gone Bad”? Watch explanation and demo – [wmv][mov]

2010-05-08 Open Gym

Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.

2010-05-10 UGS

1 to 10 to 1
- 1 Arm KB Swing
- 1 Arm KB Clean
- 1 Arm KB Thruster

2010-05-11 WOD

“Jackie”
Courtesy of CrossFit.com

For Time:
- 1000m Row
- 50 Thrusters (45#)
- 30 Pullups

2010-05-12 UGS

5 Rounds:
- 200′ Tire Drag
- 150′ Farmers Walk
- 100′ Lunge
- 50 KB Swings
- 25 Sledge Strikes

2010-05-13

Tabata This
- Squats (8 x 20/10)
- Row (8 x 20/10)
- Pullups (8 x 20/10)
- Situps (8 x 20/10)
- Pushup (8 x 20/10)

Rest 1 minute between movements.

2010-04-23 UGS

41Fitness — Thu, 22 Apr 2010 23:00:16 +0000

3 Rounds
- Row 500m
- 5 Presses
- 100′ OH Lockout Walk
- 5 Thrusters
- 100′ Racked Walk
- 5 Front Squats
- 100′ Farmers Lunge
- 5 Cleans
- 100′ Farmers Walk
- 5 Suitcase Deadlifts

Complete each round unbroken.

2010-04-09 WOD

41Fitness — Fri, 09 Apr 2010 00:00:00 +0000

“Fran”
Courtesy of CrossFit.com

21-15-9:
- Thrusters (95#/65#)
- Pullups

2010-03-30 WOD

41Fitness — Tue, 30 Mar 2010 00:00:06 +0000

1 to 10 to 1
- KB Cleans
- KB Presses
- KB Thrusters

2010-02-11 WOD

41Fitness — Thu, 11 Feb 2010 03:53:40 +0000

“Jackie”
Courtesy of CrossFit.com

For time:
- 1000m Row
- 50 Thrusters (45#)
- 30 Pullups

2010-01-18 WOD

41Fitness — Mon, 18 Jan 2010 04:26:23 +0000

“Fran”
Courtesy of CrossFit.com

21-15-19
- Thrusters (95#/65#)
- Pullups

2009-12-14 WOD

41Fitness — Sun, 13 Dec 2009 17:40:00 +0000

5 Rounds for time:
- 12 Deadlifts
- 9 Power Cleans
- 6 Thrusters
- 3 Push Presses

2009-12-12 WOD

41Fitness — Sat, 12 Dec 2009 02:43:42 +0000

Twelve Days of Christmas
1st Day – 1 Handstand Pushup
2nd Day – 2 Thrusters (24kg/16kg; 95#/65#)
3rd Day – 3 Burpees
4th Day – 4 Box Jumps (24″)
5th Day – 5 Pullups
6th Day – 6 Air Squats
7th Day – 7 KB Swings (24kg/16kg)
8th Day – 8 Situps
9th Day – 9 Pushups
10th Day – 10 Wall Balls (20#/14#)
11th Day – 11 Walking Lunges
12th Day – 12 100M Rows

Sunday is the first day of the twelve days of Christmas. In the spirit of the holidays, 41Fitness will do a Twelve Days of Christmas workout. You will perform the movements like the song, “Twelve Days of Christmas”….1 handstand pushup, 2 thrusters, 1 handstand pushup, 3 burpees, 2 thrusters, 1 handstand pushup, and so forth…

Merry Christmas and Happy Holidays from David, Jennie, and Franky!

2009-12-01 WOD

41Fitness — Tue, 01 Dec 2009 00:00:16 +0000

“Fran”
Courtesy of CrossFit.com

21-15-9:
- Thrusters (95#/65#)
- Pullups