Tag Archives: Dumbbell Thrusters

Pullups and Knee Raises then Burpees, C&J and Thrusters

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Every 2 minutes for 10 minutes

  • 3-5 x Weighted Pullups
  • 6-8 x Weighted Knee Raises / Knees to Waist

For the knee raises put the weight between my feet, then hanging from the pullup bar lifted until knees were parallel to my waist.

Then the Street Parking Instagram WOD from June 23.

AMRAP in 18 minutes of

  • 5 x Lateral Burpees Over the Dumbbells
  • 5 x Dumbbell Hang Clean and Jerk @ 14kg per Hand
  • 5 x Lateral Burpees Over the Dumbbells
  • 5 x Dumbbell Thrusters @ 14kg per Hand

Results: Metcon 8 rounds plus 4 reps. Used heavier weight since there were only 5 reps per movement. Target was 8 rounds so seems like I picked right.

Pike Lifts then Thrusters, DUs, Burpees and Run

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4 rounds

  • 5 x Seated Single Let Pike Lifts (R+L=1 rep)
  • 5 x Seated Leg Pike Lifts
  • Repeat for 2 total sets

Taken from the Box Programming Instagram post from August 7.

4 rounds for time

  • 9 x Double Kettlebell/Dumbbell Thrusters @ 16kg
  • 35 x Double Unders

Rest 3 minutes, then 3 rounds for time

  • 12 x Double Kettlebell/Dumbbell Thrusters @ 16kg
  • 10 x Burpees

Rest 3 minutes, then 2 rounds for time

  • 18 x Double Kettlebell/Dumbbell Thrusters @ 16kg
  • 200m Run

Results: Metcon 4:15, 4:32, 5:26. Cool WOD even if it was hard.

Filthy-150 WOD: Spinning Cathrine

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This WOD is taken from the Filthy 150 competition going on this weekend in Ireland. For time

  • 160 x Double Unders
  • 10 meter Alternating Overhead Dumbbell Walking Lungs
  • 24 x Alternating Dumbbell Thrusters
  • 10 meter Alternating Overhead Dumbbell Walking Lungs
  • 24 x Alternating Dumbbell Thrusters
  • 10 meter Alternating Overhead Dumbbell Walking Lungs
  • 160 x Double Unders

For the alternating overhead lunges, do the first 5m with left DB overhead and right DB in front rack position on shoulder, then the next 5m with the right DB overhead and the left DB in front rack position on shoulder.

For the alternating thrusters, only push one dumbbell overhead when you come up, alternating left and right dumbbells.

Results: Used 16kg Dumbbells. Finished in 12:06.

Crossfit Open WOD 20.2 (scaled)

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Was in Richmond Virginia last week and dropped into West End Crossfit. It was just a 5 minute walk from my hotel, really nice people, great workouts.

AMRAP in 20 minutes

  • 4 x Dumbbell Thrusters @ 35lbs (Rx is 50lbs)
  • 6 x Toes to Bar
  • 24 x Double Unders

Results: This one played to my strengths… 554 reps (16 rounds plus 10 reps).

Pullups and Bench Press then Row, Thrusters and Burpees

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Five rounds of

  • 5 x Weighted Pullups
  • 16 x Alternating Dumbbell Bench Press (8 per hand)

Rest as needed between rounds.

Then for time

  • Row 1k
  • 30 x Dumbbell Thrusters
  • 20 x Burpees

Results: Bench Press with 50lbs per hand, pullups with 25lbs. Metcon used 25lbs Dumbbells for the Thrusters – 6:56.