Thursday Workout: Shoulder to OH, Lunge, T2B, and More in Varying Sets



Level 1

3 Sets:

  • Db Push Press (35/20) x 10
  • Weighted Lunge (35/20) x 10 (5/leg)
  • V-Up x 10
  • Russian KBS (45/25) x 10
  • Jump Rope Single x 50
  • Run x 100m (to street and back)
  • Rest 3 Minutes

Level 2

4 Sets:

  • Shoulder to Overhead (115/75) x 10
  • Front Rack Lunge (115/75) x 10 (5/leg)
  • Toes to Bar x 10
  • Kettlebell Swing (70/53) x 10
  • Double Under x 30
  • Run x 200m
  • Rest 3 Minutes

Notes: Each set, change the order of the movements.  Rest 3 minutes after each set.  In the comments, record each individual set time and order of movements performed.  Consider scaling reps and/or weight so that you can move through each set unbroken or with short breaks during movements.


Sign up for 31 Heroes – August 2!

We will be hosting the “31 Heroes” WOD on August 2nd from 10:00-12:00! Please click the following link to read about the WOD and the history behind it.

You must register for the workout through our registration link ( in order to participate. You can still participate even if you cannot do the entire workout as prescribed (and we encourage you to!), but you must register online in order to participate this Saturday! All proceeds go directly to their families. You can make additional monetary donations if you wish.

This is a partner WOD, so grab a partner and come work out with us on August 2nd to honor their sacrifice.  Please note that the regular CrossFit Class at 11am is Canceled this Saturday.

RSVP to our 5-Year Anniversary Party on August 16 (Click the Pic Below)!



8 Comments on “Thursday Workout: Shoulder to OH, Lunge, T2B, and More in Varying Sets

  1. Set 1: 3:16 (S2O rx, Lunge@25#, V-up, KBS@45#, SUx50, Run)
    Set 2: 3:16 (Run, SU, KBS, V-up, Lunge, S2O)
    Set 3: 3:21 (Lunge, V-up, KBS, SU, Run, S2O)
    Set 4: 3:20 (S2O, Run, SU, KBS, V-up, Lunge)

  2. 3:06, 3:56, 4:04 (dropped S2O/lunges to 55#), 3:39 (again S2O/lunges @55#)

  3. 2:45 – as written rx
    2:55 – t2b, stoh, lunge, kb, run, du
    3:05 – kb, lunge, t2b, du, run, stoh
    3:25 – run, lunge, kb, t2b, stoh, du

  4. 3:21 – as written
    3:32 – S2O, Lunge, DU, T2B, Run, KBS
    3:34 – S2O, Lunge, Run, T2B, KBS, DU
    3:31 – T2B, Run, KBS, DU, S2O, Lunge

    (Scaled KBS to 53# Russian swings)

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