Two Extra

Was delaying going to the gym, but finally got my ass in gear to get there with enough time to get in the thrusters before the 6:30 class. My quads are still sore to the touch! I’ve never had DOMS linger this long before. My back is still not great, but I need to get back into the gym routine.


  • Bottom Squat Hold
  • 5 Thrusters (45#)
  • 5 Thrusters (95#)

Thruster Attack – Week 1 Workout 2

10:00 EMOM

  • 5 Thrusters (135#)

It was only supposed to be 8 rounds, but I felt “good” so I did two more. Within minutes of finishing I was light-headed. Had enough time to recover while class warmed up and they were doing deadlifts. I jumped on the RH instead.

Reverse Hyper

  • 2x8x210#
  • 3x10x210#


  • 400m Run
  • 5 Rounds
    • 3 Curtis P (75#)
    • 7 Burpees
  • 400m Run

Definitely was going light today, which allowed me to go non-stop at a good pace. Finished in 8:38.


4 Sets

  • 3 Straight Partner Medicine Ball Passes (30#)
  • 3/3 Side Partner Medicine Ball Passes (30#)

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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