On the First Day of CrossFit my coaches gave to me: Partner WOD Rowing Cindy

On the Second Day of CrossFit my coaches my coaches gave to me: ARNIE

On the Third Day of CrossFit my coaches gave to me.....

Although a simple couplet of barbell thrusters and pull-ups, it’s often used to test fitness, explosive power and an athlete strength at high heart rate. 


21-15-9 reps of

Thrusters 42.5kg/30kg


The fastest recorded time goes to Jason Kaplan of 1min 53secs, seconded to Rich Froning’s 2min 13 secs. Fran is a spicy wod that will push you to your anaerobic limit. Break up the reps as necessary and keep rest limited to the very minimum. The thrusters are a great way to utilise some of the hard earned strength we have built up over the last few months. 

Don’t pace yourself, and remember pain is only temporary but gains are there forever!!