Thursday Workout: Thrusters, Burpees, Rope Climbs

STRENGTH

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

WOD

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)

ANNOUNCEMENTS

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 thoughts on “Thursday Workout: Thrusters, Burpees, Rope Climbs

  1. Strength: Thruster 135
    WOD: 13:49 w/ 85lb bar

  2. Thruster- 95#
    WOD- 7:51 w/ 55#, regular rope climbs

  3. Thruster Max 115#
    WOD 11:25 w/ 55# and rope climbs from ground

  4. Thruster: 225#
    WOD: 7:31 rx

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

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

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

  7. thruster: 205#
    WOD: 8:10rx

Leave a Reply

Your email address will not be published.

search previous next tag category expand menu location phone mail time cart zoom edit close