Thursday Workout: Thrusters, Burpees, Rope Climbs


8 minutes to work up to a max thruster from the floor


Level 1

15-12-9 Reps for Time of:

  • Dumbbell Thruster
  • Burpee

**After each round is completed, perform 3 rope pulls (9 total) or 5 ring rows (15 total – challenging variation)

Level 2

15-12-9-6-3 Reps for Time of:

  • Thruster (95/65)
  • Bar Facing Burpee

**After each round is completed, perform 1 Legless Rope Climb

Notes: For Legless rope climb, must start from standing position (i.e. no jumping allowed)


Labor Day Schedule

On Monday, September 1, we will have one class only at 12pm due to Labor Day.  This class will be an “open-gym” format, but we will have a programmed workout if you want to do it.  Otherwise, you can come in on Monday and make up a workout from the previous week.  Expect class to run anywhere from 1-1.5 hours.  Thanks!

Saturday CrossFit Make-up Class Schedule Changes

Starting Saturday, September 6, we will go back to a 10am and 11am CrossFit Class Make-up schedule.  We will no longer have make-up class at 8am!  See our online schedule for accurate class schedule info HERE.

7 Comments on “Thursday Workout: Thrusters, Burpees, Rope Climbs

  1. Thruster: 115#
    WOD: 10:45 @85#, 3 strict pull ups per round

    Went light on the one rep, 85 felt good for the WOD

  2. Thruster: 105 (5# PR)
    WOD: 10:30 Rx(ish) (had to use my legs towards the top on my last 2 rope climbs)

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