3RM thruster and Fran-ibeth-anne

Thursday 5.3.15

A: 15 mins to est. 3RM thruster (no sandbagging – eg. saving yourself for Part B…)

B: Fran-ibeth-anne (10 min cap)

  • 21 Thrusters @ 42.5/30kg
  • 21 pull-ups
  • 15 (squat) cleans @ 60/40kg
  • 15 ring-dips
  • 9 deadlifts @ 100/70kg
  • 9 HSPU

FF Options (10 min cap)

  • 21 Thrusters @ 35/20-25kg
  • 21 ring rows
  • 15 (squat) cleans @ 45/30-35kg
  • 15 tricep dips (off a box)
  • 9 deadlifts @ 60/45-55kg
  • 9 push-ups

Long Weekend Plans for 15.2

Just a reminder that this coming weekend is a long weekend. While we normally shut down the gym on a long weekend -> The Open is upon us and we wanted to give people the chance to complete CrossFit Games Open workout 15.2.


Peeps are welcome to hang out after the  10am session to watch the 12pm announcement of 15.2. After that we’ll be happy to run people through 15.2. The Friday AM classes will be similar to last Friday (eg. 20 min tech work and some light accessory work) but the Friday PM classes will be dedicated to completing 15.2 (that way people can get away for the weekend)


We’ll be running our regular class times on Saturday. So if you want to do 15.2 make sure you [book in] and show up at 6am, 7:15am or 8:30am. If you don’t have any plans and you’ve completed your online judges course we’d love to have you hang out and help out again – we’ll keep you well caffeinated – perhaps you should out for a big breaky afterwards.


The gym will be closed  -> so either complete 15.2 on Friday or Saturday morning.


If you’ve been away for the weekend then this will be your very last chance to do 15.2. If you need to use Open Gym to do so just make sure you have a qualified judge. You’ll have until 12pm Tuesday to complete the WOD and submit a [valid] score. And guys, make sure you submit a valid score – do it as soon as you’ve completed the WOD. Don’t leave it until later and forget. “Don’t be that guy…” (or girl)

& some house keeping…

Don’t forget to book in to your classes

Don’t be lazy or inconsiderate. Help us to help you. Make sure you book into each class. With apps like Mindbody Connect, there’s no excuse not to. Get the app. Book in. Show up. #BeABoss

Clean up after yourself

Sure, sweat angels are cool – but after you’ve instagramm’d yours – get a mop out and clean it up. The coaches do their best to vac and mop through out the day but it show’s that you’re a hygienic, considerate and thoughtful human if you clean up after yourself..

Screen Shot 2015-03-05 at 8.41.20 am

I’m not sayin that Ivan left a sweat angel but I know he’s the type of guy that would mop up after himself, if he did…. #justsayin #theOriginalSilverback


Sharing is Caring ;)
Coach B

Husband of @rebeccafwarren. Dad of Madz & Isabelle. Coach & Owner of @adaptcrossfit. One Passionate Dude.

  • Ivan L says:

    Hmmm… That photo above might have been taken a while ago, but it could have been today. In fact, that’s what my mind does as soon as it sees the word “thruster”!
    A. Only went to 50kg I think. Ben had a chat to us about “sandbagging” and I may just be a little guilty. But…in my defence I plead two things- lingering (but slowly recovering) hamstring strain and the fact that a max effort thruster put me out of the Open last year. I was scared Ben.
    B. Did I menton I hate thrusters? Best I could do was sets of 5 or 6, but I got the damned things done. Cleans not much more fun. 9:59 RX.

  • Ray Simonsen says:

    A) Worked up to 70kg today. Ok I might have been able to go a little heavier.
    B) 21 Thrusters 42.5kg
    21 Ring Rows
    15 Cleans 60kg (3 Burpee Buy in for every time the bar was dropped)
    15 Box Dips
    2 Deadlifts.
    Coach B decided that I would have a bit of fun with Burpee buy ins every time the bar was dropped…
    So there were 21 unbroken thrusters… This was a good work out.

  • A: 30kg. Tried 32.5kg and failed. I realised today my grip on the bar for these isn’t great and my fingers flick off when I get to shoulder.
    B: FF w/25kg Thrusters, 30kg Squat Cleans and 40kg Deadlifts.
    Banging Prodigy tunes made this an awesome morning at the box! 🙂

  • Loven says:

    Looking at that photo of Ivan, I don’t think he mopped up at all. It looks like he needs to be mopped up…😝

  • Karl Buchhorn says:

    B: 4:58

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