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"Dougie's Revenge"
100 x Thrusters, 40kg
To begin the workout and at the top of every minute:
3 x Burpee's
3 x Knees to Elbows
You have the remainder of each minute to complete as many thrusters as possible. Continue until you have completed all 100 Thrusters. Thanks to crossfit Coronado for this workout
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3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Post time to comments.
Workout Demo Video from Crossfit HQ
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Weighted Pullups
5-5-3-3-3-2-2-2-2-1-1-1-1-1
Use any grip. Each pullup must start at full hang and finish with chin over the bar to count.
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For time:
Row 500 meters
50kg Push press, 21 reps
Run 400 meters
50kg Push press, 18 reps
Run 400 meters
50kg Push press, 15 reps
Row 500 meters
50kg Push press, 12 reps
Post time to comments.
If rower is not available, substitute 400m for first and last row
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Deadlift
5-3-3-2-2-2-1-1-1-1-1
Work up to a max single. Maintain safe form for all lifts.
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"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.
Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.
Post results to comments.
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*Group Sessions*
Mon, Tue, Wed, Thur, Fri:
5am, 6am, 7am, 9:15am, 5pm, 6pm
Sat - 6am, 7am
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