Mike M. cruising through his Thrusters during yesterday's Daniel W.O.D.

W.O.D. 4.14.09
Row 400M then complete
16, 8, 4, 2 reps of:
Turkish get-ups (40lb for men / 25lb for ladies) KB or DB
DB Squat Snatch (40lb dumbbells for men / 25lb for ladies)
Double Unders
Turkish get-ups are up and down is one, start and switch on the ground. Full Squat on the Snatch catch and stand up for complete extension.

"Isabel" by Josh Everett - video [wmv] [mov]

"Dreams and dedication are a powerful combination."
-William Longood

Hot Wheels 34:48 (30#)
Mike M. 27:40 Rxd
Paul 31:56 Rxd
Miranda 30:26
Jeff 30:57 (25#)
Jon 30:15 (25#)
Lisa 32:54 Rxd
Jill 36:45 (15#)
Hannah 41:53 (20#)
Granny 27:56 Rxd
Don 28:44 (35 KB)
Rey 29:42 (35KB)
Sam 24:29 (40#)
Doug 27:30 Rxd
Nicole DNF
*nice work gang!!!
...and special shout to our friends from CrossFit York, Don and Rey, thanks for the visit!!


Appalachian Athlete said...

The Thrusters killed me last night. i hate thrusters. thrusters suck. who the hell invented thrusters?! I mean, what's the point?

so anyway, what I mean is, more thrusters in the WODS, please, Aimee!

Joe A said...


If your ever having writers block for a workout theres one on the main site today.

5 rounds 12-9-6 reps
155Lb rx
Deadlift, Hang power clean and push jerks

Jeff said...

Is one rep a Turkish get-up or DB snatch on each hand - one left, one right = one rep? This makes sense but just wanted to be sure.

Love Turkish get-ups!

Jason Lyons said...

i love me some thrusters. it is my favorite lift. need another max thrusters x3.

Aimee Lyons said...

Joe- I did the "DT" main page WOD this AM, loved it. Watch for that one at some point between Friday and Monday, it will be there.

Jeff- 16 Left, 16 Right. 8 Left, 8 Right, 4L/4R, 2L/2R...for the Get ups and DB Snatch.

Doug-Doug-Doug-What's even better than thrusters is thrusters plus chest to bar pull-ups!!! RIGHT? I'm sure Jason and Hannah will beg to differ as they heart Thrusters. Hey now, that will make a good T-shirt. I heart Thrusters.

Hannah said...

i heart thrusters too! we are made for eachother.

about this workout today...it sounds whorrific!

TIM M said...

I heart turkish get-ups! Can't wait to not attend this class.

Scott M said...

Oh yes Count me out for this one.

2 mile run in the rain 15:14

Mike said...

Doug, I second that comment...

p.s. having a tough time straightening my arms today

Tim P said...

Thrusters sure did get the swoll on, and tighten up my arms for today. Way to stick it out everybody though.

Hannah said...

i'd buy a shirt that says i heart thrusters. hannah+thrusters=love

i don't think i can come tonight...i have to wash my hair.

Appalachian Athlete said...

My shirt will say:
"F#&* Thrusters,
And F*#@ you too, Fran"

Anyone else curious what they're vertical leap is? I think I'm bringing tape measure tonight.

TIM M said...

Thats cool Doug, I would'nt mind know what mine is, but I am pretty sure this body does not leap to high. Joe A should get measured he prob has a huge vertical

Aimee Lyons said...

"I don't think I can come tonight... I have to wash my hair." Was that you Hannah??? or was that really Nicole?? You could do a 400M run in the rain instead of the row, that way you can kill two birds with one stone? thoughts? I can bring the shampoo, lather you up and send you out in the rain for the 400M...

nicole said...

HAAHA! Well I couldn't make it last night because I was getting a mani/pedi.

I'm over working out.... :)