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Components

Metcon

Settings

Workout

ThrusterFest

Warm-up

3 rounds (take turns with your partner doing one full round at a time, increasing weight each round if possible):
3 Hang Power Cleans
3 Push Presses
3 Push Jerks
3 Split Jerks
3 Thrusters

Metcon

Metcon (Time)

With a partner, 150 DB Thrusters (50/35 lbs) for time

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, December 12, 2019

Male Clients

1

Hazen
Arnold

4:30 PM CrossFit

8:48

w/ sister

2

Ryan
Wolf

6:00 AM CrossFit

9:52

w/ Ron

3

Ian
Gott

CrossFit: 10:00 AM

6:38

with preston 10 lb dumbells

3

Preston
Gott

CrossFit: 10:00 AM

6:38

with ian 15 lb dumbells

4

Wes
Stinchcomb

CrossFit: 5:00 AM

9:00

35 lb

5

Bradd
Gott

CrossFit: 5:00 AM

9:19

35#

6

Harry
Stein

4:30 PM CrossFit

9:30

30/35

6

Richard
Bruce

4:30 PM CrossFit

9:30

35 DB with Harry

7

Ron
Bunch

6:00 AM CrossFit

9:52

35 lbs w/ Ryan

8

Sean
Donovan

4:30 PM CrossFit

12:45

35#, 15x5

9

ALAN
MORAN

4:30 PM CrossFit

14:49

40lbs for 50. 35lbs last 25

9

Justin
Callas

4:30 PM CrossFit

14:49

#40 partner with Alan

Female Clients

1

Cathie
Weishaar

6:00 AM CrossFit

11:30

With Emily.. That was hard

2

Michelle
Whitten

CrossFit: 5:00 AM

7:21

20#db, tracy partner

2

Tracy
Giuffreda

CrossFit: 5:00 AM

7:21

20lbs with Michelle

3

Brittany
Brooks

CrossFit: 10:00 AM

8:41

20 lbs- Elese

3

Elese
Kyle

CrossFit: 10:00 AM

8:41

W/ Britt. 20lb DBs

4

Kelley
Wallace

CrossFit: 5:00 AM

9:00

15 lb

5

Mary
Rice

CrossFit: 5:00 AM

9:19

15lbs, partnered with Brad

6

Jessie-Lee
Nichols

CrossFit: 10:00 AM

9:25

20lb dbs

7

Emily
O'Donnell

6:00 AM CrossFit

11:53

25lb dumbbells 75 each