Ralston Creek CrossFit – CrossFit

Everyone should target a 12-15 minute WOD. we will have a hard 16-minute cap today, and faster athletes will be able to finish sub-10. Remember that you can’t really win this on the row, but you can sure lose it! Take the last few calories to recover your breath and slow down your heart in preparation for the thruster-marathon. Feel free to scale the thrusters by weight or object, and not by reps. DBs, small plates, med-balls, KBs, etc.

Bad Sleep Last Night? Lower expectations by 20%
Bad Diet Yesterday? Lower expectations by 10%
Similar to last week, row with no straps today. Focus on your form, consistent breathing, and if you really want to develop technique, keeping your stroke-per-minute count in the low-20s. On the Thrusters, there are two options. If you want to develop overall familiarity with the movement, focus on your breathing and your form. Pause at the top to collect yourself, breathe in, hold the breath, and execute the best thruster you can. Breath out at the top with a pause, breath in and go again. Break as needed. On the other hard, if you need to focus on thruster endurance, treat today as a single, unbroken, max-effort attempt. You only get one set. If that ends up being only 45, so be it, but it’s on YOU to not mentally give up before your body does. Most of our athletes should be able to get 50+, and many upper level athletes should be able to go all 100.

Metcon (Time)

1. WOD

For time, 16min cap

100/80cal Row

100 Thrusters (45lbs/35lbs)

L3 – As Rx

L2 – 75/60 cal / 80 Thrusters

L1 – 50/40, 50 Thrusters


2 Sets:

5 Shoot throughs + 0:10 tuck sit


2 Sets each leg:

5 Leg extensions + 0:10 hold leg extended

*Video coming

2 Sets:

5 Shoot throughs + 0:10 L-sit

*Scale to single leg extensions or tuck sit


1:30/1:30 Barbell quad roll

30 PVC Pass throughs