eStore 
The workout:
10 Thrusters, 135 lbs
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders
We set this up in our neighbor's parking lot so we'd have room for everyone to do this workout at the same time. Everyone that could used 135 pounds for the thrusters or a weight that was heavier than what was "comfortable".
3 rounds for time of:
50 Squats
7 Muscle Ups
10 Hang power cleans
We did this with these guys because they were psyched about getting their first muscle ups... thought we'd put them to good use. Also, since Nasty Girls is one of the most famous CF videos, they wanted to try their hand a beating Nicole, Annie & Eva. You be the judge... personally, I like the original
3 rounds for time of:
400m Run
21 Kettlebell Swings
12 Pull Ups
We did this workout as a challenge to all of our members to see who could improve the most over 8 weeks. While we never really "trained" specifically for it, everyone's training stepped up in the areas of running, pull ups and kettlebell swings.
Elizabeth
21-15-9 rep rounds for time of:
Squat Cleans - 135 lbs
Ring Dips
Perform 100 overhead squats as quickly as possible.
Men - 95 pounds
Women - 65 pounds
For time:
50-40-30-20-10 rep rounds of
Double Unders
Sit Ups
For time:
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
- A full clean starts with the weight on the floor. The catch is done at the full squat.
- focus on lifting your back leg rather than dropping your chest
- be careful - these will rip up your hamstrings!
- jump and land. Come to full extension before hitting the ground on the way down.
- Coach Mike Burgener's Olympic weightlifting warm up
- complete 3 of each element before moving on
