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Thursday, 11/04/10

For time:

21-15-9 thrusters (75/45)  [mov] [wmv]
After each round of thrusters, run stairway to heaven up to the second floor basketball courts, run 1 suicide, and then return back down the stairway to the '62 room.

Suicide = run from baseline to free throw line and back, then to half court and back, then to far free throw line and back, and then to far baseline and back.

If you are strong like an ox, you need to scale this one up!  If you are new to CrossFit and/or thrusters, you should consider scaling the weight back.

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13 comments:

  1. MajNovember 4, 2010 at 1:57 AM

    Ouch, good luck with this one.

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  2. jodiNovember 4, 2010 at 7:01 AM

    12: 10 Rx'd --you now know my weakness is running.

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  3. LTC GrecoNovember 4, 2010 at 7:12 AM

    7:50 as rx'd
    Look forward to seeing everybody tomorrow at the Black and Blue Workouts!

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  4. AdamNovember 4, 2010 at 8:48 AM

    8:24, scaled thrusters to 65 lbs. This was short but painful.

    Glad to see Jodi there this morning.

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  5. ErinMNovember 4, 2010 at 8:56 AM

    8:33 as Rx'd!

    Felt pretty good about this one.

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  6. Pauly DNovember 4, 2010 at 9:05 AM

    95lb thrusters.
    8:29, which included an accidental run up to the third floor looking for the courts that are on the second floor.
    Coach Augeri would not have been proud of the suicide times.

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  7. KingsNovember 4, 2010 at 12:00 PM

    7:27 with 105lbs for thrusters.

    You could really feel the suicides on the second set of thrusters. Went almost completely unbroken with only a small pause on first and second sets.

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  8. UnknownNovember 4, 2010 at 12:28 PM

    75lbs. 8:32.

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  9. MattNovember 4, 2010 at 12:44 PM

    Aloha,

    With the Rx'd weight. I had a lot shorter transition than everyone else since I just had to go outside the racketball court, so my time is artificially deflated. My slow suicide times kept it from getting to low (I can't cut like a young guy anymore).

    5:34

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  10. AnonymousNovember 4, 2010 at 6:05 PM

    8:17 at lunch with Tex. What a heart and lung buster. Also, lower back, legs, and shoulders...

    Great high intensity short duration WOD. Very similar to a FRAN in intensity.

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  11. AnonymousNovember 4, 2010 at 9:48 PM

    7:24 as rx'd
    Thanks to MAJ Stroh for getting me out there this afternoon. Get pumped for Air Force tomorrow!

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  12. jswobeNovember 5, 2010 at 8:03 AM

    9:20

    (@ Edgewood gym: thrusters, 4 x stairs, 1 x suicide)

    Did this on Thursday...forgot to post...


    BEAT NAVY! USMA '00
    US Army RDECOM
    Aberdeen Proving Ground, MD

    ReplyDelete
  13. baby hueyNovember 6, 2010 at 10:10 AM

    8:21 as rx

    ReplyDelete