Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)


100m Run

10 Scap Pull-ups → 5 Tight Kip Swings → 5 Big Kip Swings

10 Partner Wall Squats *

10 Inch Worms + Push-up

*Athletes face each other with about 1ft between them, hands up overhead, active shoulders. Without touching each others’ hands, have your athletes squat, trying to maintain the active shoulder position with each squat.

Then grab out a barbell and go through for quality…

5 Elbow Punches/arm

5 Strict Press

5 Front Squat

5 Push Press

Movement Prep:

3 Front Squat – to Press

3 Thrusters – Pause at the top

3 Thrusters – Pause at bottom of squat

3 Thrusters – Normal Speed

–Now, warm up to workout weight slowly with 3-5 reps at a time.

Pull Ups – Warm up your pull up variation of the day. Review Scales.

Rehearse if need be.

5 PU

100m Run

5 Thrusters

–Get your heart rate up


Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

Cool Down

Warm-up (No Measure)


Team 400m Walk Focus on Calm Nasal Breathing

Categories: WOD

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