CrossFit Thrive

There will be one workout and one workout ONLY today at 4pm.
Workout of the Day –
1 lap
50 pull-ups
1 lap
50 push-ups
1 lap
50 V-Ups
@ home
500 m run
50 pull-ups
500 m run
50 push-ups
500 m run
50 V-Ups

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Workout of the Day – (inspired by CrossFit Football)
5 rounds
5 burpees
20 kettlebell swings
2 minute rest
This workout will take 15 minutes. You have 1 minute to complete the burpees and kb swings, then 2 to rest before starting again. (you should feel fully recovered before you resart)
@ home
5 rounds of
50 yd sprint
5 burpees
This workout will take...

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Workout of the Day – “Tabata Something Else”
using the Tabata protocol (20 seconds work, 10 seconds rest),
do the following for reps
8 rounds pull-ups
8 rounds push-ups
8 rounds sit-ups (or sub bicycles)
8 rounds squats
This workout will take exactly 16 minutes.
@ home
using the Tabata protocol (20 seconds work, 10 seconds rest),
do the following for reps
8 rounds pull-ups
8 rounds...

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Workout of the Day -
find your 1 rep max Thruster
you may use the rack to start from a racked front squat
Reference April 26th (3 rep max thruster)
Cashout – (using 1/2 your new max)
Death by Thrusters (1 the first minute, 2 the second, etc.)
@ home
2 x “Broomstick Fran”
“Broomstick Fran” = 21-15-9 of broomstick thrusters & pullups
do...

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Workout of the Day – (slightly modified from the main site)
21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms (45)
Sots press (45) (strange video from vimeo)
@ home
42-30-18 reps for time of
Turkish-Get-ups, alternating arms (use whatever weight you can find, even soup cans!)
Sots press (broomstick)

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Workout of the Day –
21 Hang Power Cleans
1 lap
15 Hang Power Cleans
1 lap
9 Hang Power Cleans
1 lap
Compare your time to Jan 5th.
@ home
3 rounds for time
50 box jumps
500 m run

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Workout of the Day –
Overhead Squat – find your 1 rep max
(compare to May 19th)
Cashout – 2 min max reps – Tire Flip
@ home
get a broomstick, or some other 5foot or so stick
6 rounds for time of
20 Overhead Squats (with said broomstick)
30 Bicycles (only count 1 leg)

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Workout of the Day – “Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35 lbs)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Compare your time to April 16th.
@ home
For time:
50 Box jump (find SOMETHING)
50 Jumping pull-ups
Walking...

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REMINDER! — There is no 7pm class today!
Workout of the Day –
15 minute AMRAP*
5 full squat clean (heavy)
10 Push-Ups
50 yd sprint (25 down, 25 back)
We will be doing this workout in the parking lot next door (they’re closed Mondays), so we’ll be moving weights around a bit
@ home
15 minute AMRAP*
8 jumping squats...

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Reminder that there will be no 7pm class on Monday due to Bug Issues
Workout of the Day -
200 Kettlebell Swings
100 Knees to Elbows
You may divi up the reps anyway you’d like (4×50,25 or 10×20,10), just get them done.
@ home
100 long jumps
100 knees to elbows
if you don’t have a pull-up bar (go buy one) do...

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