as many rounds as possible in 15 minutes:
15x unbroken* thruster @ 95/65-lbs.
+ burpee debt**
*You must stay in the front rack position during each round of unbroken thrusters. Any other position constitutes a break in the set.
**Every time a round of thrusters is broken, you must immediately complete five burpees.
This workout is scored by both the number of rounds completed and total burpee debt.
Ralph A.: 5 rounds +… 50m run, 20 (35-lb. dbs)
Christine S.: 7 rounds +… 50m run (25-lb. dbs)
Larry B.: 4 rounds + 12x thruster, 15 (65-lbs.)
Jon H.: 4 rounds + 6x thruster, 15 (25-lb. dbs)
Ryan B.: 4 rounds + 10x thruster (35-lbs.)
Alex M.: 6 rounds + 15x thruster, 10 (35-lb. dbs)
Kris C.: 7 rounds +… 25m run (50-lbs.)
Ted K.: 5 rounds + 9x thruster, 10 (60-lbs.)
Kevin W.: 5 rounds +… 100m run, 5 (65-lbs.)
Keena S.: 5 rounds +… 100m run, 15 (50-lbs.)
Erez Y.: 4 rounds + 6x thruster, 20 (80-lbs.)
Johnny A.: 4 rounds + 7x thruster, 15 (75-lbs.)
Glenn C.: 6 rounds + 12x thruster (65-lbs.)
Charles H.: 4 rounds + 4x thruster, 12 (85-lbs.)
Leota B.: 5 rounds +… 150m run, 5 (50-lbs.)
Mayra C.: 5 rounds +… 100m run (50-lbs.)
Brian T.: 4 rounds + 4x thruster, 30
Neil A.: 4 rounds + 7x thruster, 15
Josh M.: 5 rounds + 10x thruster, 19 (80-lbs.)
Ivy F.: 6 rounds + 7x thruster (sub: 200m row)
Jim M.: 4 rounds +… 100m run, 15 (70-lbs.)
Roselena R.: 5 rounds +… 200m run, 5 (sub: back squat)
Sakar P.: 5 rounds + 15x thruster, 5 (75-lbs; sub: back squat)
Caitlin S.: 4 rounds + 12x thruster, 15
Teal B.: 4 rounds +… 150m run, 15 (55-lbs.)
Dave R.: 5 rounds +… 150m run, 5
Jeremy N.: 6 rounds + 3x thruster
Joseph P.: 3 rounds +… 100m run, 🙁 (80-lbs.)
Syed Q.: 3 rounds + 8x thruster, 35 (60-lbs.)
Mike S.: 5 rounds + 6x thruster, 10
Marco M.: 5 rounds +… 50m run (80-lbs.)
Mark C.: 2 rounds + 10x thruster, 15 (65-lbs.; sub: 200m walk, pushup)
Campbell R.: 5 rounds + 13x thruster (35-lbs.)
Bobby M.: 4 rounds + 9x thruster, 10 (25-lb. plate, sub: 200m row)
Angel P.: 5 rounds + 6x thruster, 5 (60-lbs.)
Joe F.: 5 rounds + 15x thruster, 5 (80-lbs.)
Tyler P.: 3 rounds + 6x thruster, 20 (30-lb. dbs)
JC L.: 6 rounds + 6x thruster (20-lb. dbs)
Matt C.: 4 rounds, 20 (20-lb. dbs)
Robbie S.: 5 rounds +… 25m run, 10 (85-lbs.)
Jessy C.: 6 rounds (45-lbs.)
Set S.: 5 rounds + 4x thruster, 5 (15-lb. dbs)
Michael F.: 7 rounds + 3x thruster (25-lb. dbs)
Jen O.: 5 rounds + … 150m run (50-lbs.)
Chad F.: 4 rounds + 3x thruster, 25 (35-lb. dbs)
David O.: 5 rounds +… 50m run, 15 (85-lbs.)
Tamra F.: 6 rounds +… 150m run (sub: power clean)
Jesse L.: 5 rounds +… 150m run (20-lb. dbs)
Josh O.: 7 rounds +… 150m run (sub: back squat)
Noland C.: 6 rounds +… 100m run (20-lb. dbs)
Ricky B.: 9 rounds + 15x pushup, 5 (sub: pushup, strict pull-up)
Christy P.: 8 rounds
Leigh T.: 4 rounds + 7x thruster, 10 (30-lb. dbs)
Katherine C.: 6 rounds +… 50m run (35-lbs.)
Andrew Y.: 4 rounds +… 100m run, 4 (65-lbs.)
John B.: 4 rounds +… 100m run, 30
Jeff B.: 5 rounds, 20 (65-lbs.)
Antonio G.: 5 rounds +… 100m run, 10 (40-lb. dbs)
David S.: 5 rounds + 8x thruster, 15 (75-lbs.)
Meghan M.: 7 rounds + 5x thruster
Sara J.: 4 rounds + 11x thruster (25-lb. dbs)
Alissa G.: 5 rounds + 13x thruster (15-lb. dbs)
3 rounds of:
3 deadlift @ 175 lbs
14 wallballs @ 20 lbs
21 double unders
Double unders continued to improve (hit all 21 in a row on first set) and wallballs were also more continuous, this time with 20 pounds. Hamstrings too tight for perfect deadlift form.
A reflection on doing similar workouts multiple days in a row: it gets monotonous and obviously doesn’t get the diversity benefit that we normally get from CrossFit, but on the other hand, practicing the same functional movements like double unders and wallballs day after day helped me improve them more quickly than doing them less frequently.
I also split my lip doing a mutant snatch with PVC during warm-up. Couldn’t decide whether to put it on my shoulders or over my head, and compromised. It made me look pretty cool.
If there is an excuse to be made…I can usually find it. My biggest gripe with the Paleo Solution was that it didn’t provide a shopping list for his 30 day menu. He recently added it to his site and is very helpful in planning your week.
Joe, what is the cookie monster doing?
I have four tickets to the Redskins/Bucs game, with parking, free to a good home. Section 450, gray lot. Email me at tamra dot ferguson at gmail dot com if you’re interested.
Tickets have been adopted.
This did not go well in building gym…
People on the cardio machines were horrified
Sub 40 jumping jacks for 200m run.
Start 20#dbs -15 burpees round 1, failed on press, reduced to 15#dbs- additional 20burpees over next 3 rounds.
Score- 4 Rounds +14Thruster, 35 burpees