Skill Of The Day (SOD)

Heavy Thruster Development and Points of Performance

During our Skill Development Training, we will review the points of performance for the Heavy Thruster. Special attention will be paid to the transfer of energy to the Barbell through the heel and shoulder, as well as completion of “Triple Extension” through the ankle, knee and hip, before the Barbell leaves the shoulder. The SOD will lead directly into our daily workout.

Workout Of The Day (WOD)

Thruster 5,3,1,1,1 Repetitions (Work to a Heavy 1RM)

Rest as needed then,

On a 5:00 Running Clock:

Row 500 Meters
Immediately Followed by As Many Repetitions As Possible of Thruster

Note: For the Heavy Thruster, use the rack. For the AMRAP, Barbell will start on the ground. Use exactly 50 % of your 1 Repetition Max for the Barbell weight. On the AMRAP, every repetition and pound count as a point.


Team Wrecking Crew


Team Wrecking Crew completed yet another epic challenge: The brutal 24 mile weighted ruck march as part of the Honorary Bataan Death March in Monterey, CA. Congratulations to Roberto, Sampson, Ale, Fabi and Nick. Special thanks to Sampson for his extraordinary leadership in this event.


Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete Three Rounds for Time (20:00 Time Cap)

Run 400 Meters – 200 Weighted Jumps or 2:00 at 60 RPM on Assault Bike
21 Russian or American Kettlebell Swings
12 Hand Release Burpees
6 Strict Pull-ups or Modified Rope Climbs


Facebook Comments