Warm-up:
1x10 situps, pushups, squats, pullups
dynamic squat stretching

"Death by Thruster"
CF Centurion WOD 011312
On the minute, perform one thruster (95/65), adding another rep each minute. Your final score will be the total reps completed.
KL: 8 rounds (95)

2 rounds of:
10 kettlebell swings (45#)
5 KTE
10 plate twist (45#)

Thrusters done from rack, felt more solid than last time. Things fell apart once I broke up the reps on the last round. HR ~180 immediately after but fell quickly with rest. Promisingly, there are now a full set of kettlebells at Coles...

Not quite there yet

Warm-up:
dynamic stretching

5-3-3-3-2-1-1 low-bar back squat
(45, 95, 135, 185, 225, 275, 295[f])

10-9-8
thrusters (95#)
pull-ups

1x20 GHD sit-ups

Quick trip to the gym before heading into work. Been forever since 1 rep back squats, was a little too ambitious with the load: 275 went up very steadily so I jumped to my previous 1RM but lost tension in the bottom and never got it moving. Too tired to do much else after.

Found a good way to do GHD situps though: put a bench sideways in front of the heavy dumbbell rack, and wedged my feet under a pair of 90# bad boys.

Warm-up:
dynamic stretching
Burgener warm-up
thrusters

6x2 thrusters (95, 105, 115, 125, 135, 145[f1,2])

5 rounds of the beast complex:
Take a 95lb barbell
Deadlift
Hang Power Clean
Front Squat
Push Press
Lower behind the head widen your grip
Snatch Grip Push Press
Overhead Squat
Lower behind the head
Back Squat
Behind the Neck Push Press
Rack and
Reverse Deadlift to the floor.
KL: 5:05

2x15 reverse crunches

Thrusters felt comfortable until I bonked on the last set, just didn't have enough leg drive to get the bar up. Rested 2-3 min between sets. Complex was a grind as always, took it relatively easy (way off pace from last time) - toughest part is still the OHS.

Warmup:
dynamic stretching
thruster-HPC-SDLH complex to 75#

Crossfit WOD 090927
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

subbed 75#: 7 rounds + 5/7

50 walking lunge steps

Slowly working back some aerobic conditioning. HR maxed out ~180 immediately after finishing. Thrusters and HPCs felt pretty good, but the SDHPs really felt like work. Can definitely work a little harder and dig a little deeper, too many short pauses. Woke up with a headache that went away during the workout, but it came back in spades afterwards - lots of blood rushing around in the cranium.

Warm-up:
good mornings (55, 65)
overhead squats (55, 65)
thrusters to 95

3x3 thrusters (95, 115, 125)

1x10 Turkish get-up (35# plate)
1x10 sprints (basketball court length, ~30 m)

Active rest day, just wanted to get in and get the HR up a little. I had forgotten how ungainly thrusters feel but the weight went up fairly comfortably - Fran would be an ugly date right now, though. HR ~133 after sprints were finished.

The other day, a guy came up to me after I finished a set of TGUs, clearly intrigued by the exercise and wanting to ask about it. He started by asking, "What sport do you do?" which caught me off guard. I answered that I was mostly a climber these days, which I guess is true but doesn't really explain why I lift or do getups (or why Brian snatches so damn much). A better answer in hindsight is that all these things make me more capable, in the general sense - stronger, more flexible, faster, more powerful. Not for any one situation or sport, but for whatever occasion may arise. Chalk a point up for CF-style general physical preparedness...

Jeff Martone performs a TGU with his wife:

A thrustin' we will go...

Crossfit WOD 080430

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

SS: 8 rounds (in 19:47)

Well, this one hurts. I remember Brian did it once long ago, and I'd always wanted to try it out. First round finished in 1:03, but went downhill from there. All thruster sets were unbroken except the 7th (6-4), and only the first pull-up set was unbroken. This one'll get your heart rate up, no question.

Heavy duty thrusters

Warm-up:
thrusters to 135#

Crossfit WOD 080428
7x1 thrusters
SS: 145, 145, 145, 145, 150(f), 145, 145
KL: 145, 150, 155, 160(f), 155, 155, 155

1x5 thrusters 95#

5 rounds:
2 court length sprints (~50 m total)
10 situps
SS: 2:51
KL: 3:23

First time doing ME thrusters, it feels entirely different than metcon thrusters. The key part, explosiveness coming out of the squat, is hard to perfect without practice - at lighter weights you don't have to hit it perfectly. With heavy weights if you're slow or off with your timing, you either end up pressing or dropping the weight. Jerked reps 5 and 6 a little.