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Posts tagged “Thruster

CFSR WOD 10.30.2015


“Slow and steady wins the race.”


CFSR WOD 10.23.2015


“A true friend is one who overlooks your failures and tolerates your success!”


CFSR WOD 10.04.2015


“Wonder rather than doubt is the root of all knowledge.”

CFSR WOD 6.05.2015



“They succeed, because they think they can.”


CFSR WOD 1.16.2014


Warm Up: Virtual Fran
Jumping Pull Ups
Bar Thrusters
Strength: Four or Five sets of:
(Full or Power) Clean x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes
Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb. Cleans (Power Clean is OK)
Ring Dips
Times to beat from 2012 CrossFit Games (the 13th event): Rich Froning – 2:33, Deborah Cordner Carson – 3:35

“You may not control all the events that happen to you, but you can decide not to be reduced by them.” 
― Maya AngelouLetter to My Daughter

Mobility WOD 211
butternut squash with blue cheese

CFSR WOD 11.12.2013

Warm Up:
Run 100m
5-10 Bar Thrusters
Strength: EMOM 10min
1 Clean @ 85%
Conditioning: 3 Rounds
Run 400m
15 HR Push Ups
“I want to lose weight by eating nothing but moon pies, which have significantly less gravity than earthier foods such as fruits and vegetables.” 
― Jarod Kintz, I Want

CFSR WOD 11.10.2013


Warm up:

3 rounds

3 Inchworms

6 Burpees

9 Air squats

100 m run



Ten rounds

10 Thruster 95/65

10 Ring push-ups

or “1/2 Coe”

Five rounds

10 Thruster 95/65

10 Ring push-ups

Keith Adam Coe
Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, 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.

First posted 12 Aug 2010

“It’s not the load that breaks you down, it’s the way you carry it.” 
― Lou Holtz

Ring Push-Ups W/K. Star

Mobility WOD 147



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