Work to a heavy thruster

2 rounds of:
2 minute handstand hold
1 minute rest
2 minute plank
1 minute rest
2 minute plate hold (grip strength)
1 minute rest
2 minute wall sit

Post thruster loads and WOD thoughts to comments.


From CrossFit Faith last week…


Believe in each other and the things not yet seen.

Empower people by encouragement.

Learn and press on toward the goal.

Influence by being a positive role model.

Expect great effort all the time.

Visualize excellence.

Enjoy the experience.

(My favorite part: Expect great effort all the time. ABSOLUTELY!)


Adress is Approximate, a Google Street View stop motion animation short film

The story: A lonely desk toy longs for escape from the dark confines of the office, so he takes a cross country road trip to the Pacific Coast in the only way he can – using a toy car and Google Maps Street View.

Address Is Approximate from The Theory on Vimeo.

Post thoughts to comments.

Friday WOD, December 9, 2011

6 thoughts on “Friday WOD, December 9, 2011

  • December 9, 2011 at 7:42 am

    thruster 105lb PR
    Wod is harder than it looks.. sorry couldn’t stay for sec round.

  • December 9, 2011 at 10:17 am

    Rooster class did 35lb plate hold and everybody did it unbroken!!! I dont even know why the other classes even try. ROOOOOOOOOOOOOOOOOOSTERRRRRRRRRRRR!!!!

  • December 9, 2011 at 12:03 pm

    185 lb thruster

  • December 9, 2011 at 2:59 pm

    95 lb thruster – pr

  • December 9, 2011 at 6:04 pm

    What is typical Sat morning WOD?

  • December 9, 2011 at 8:57 pm

    185# PR
    7 breaks. 6 of them came in the handstands and the last in the second air chair. Fun workout.

Comments are closed.