Workout of the Day


3 rounds for time of:

15 thrusters
3 15-ft. rope climbs, legless ascent and descent

♀ 105 lb. ♂ 155 lb.

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Comments on 190619


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Doug Brubacher
March 12th, 2021 at 4:40 am
Commented on: 190619

CFWUx2 10*45dl,thr 10*95dl,8thr 10*135dl/2thr


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Manchild Manchild
October 26th, 2019 at 5:15 pm
Commented on: 190619

subbed 50# dbs in thruster, and 15 strict pull-ups for climb


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Kury Akin
August 25th, 2019 at 2:49 pm
Commented on: 190619

9:15 @40kg and 15 rope grip ring pulls in alternating sets of 2, 2, and 4.

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John Campion
July 14th, 2019 at 2:57 pm
Commented on: 190619

15 leg less towel pull-ups with slow descent per round for rope climbs

105# thrusters


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Ruggeri Alves
July 13th, 2019 at 12:15 am
Commented on: 190619

Cap time 10:00 (135 lb.)

2 Rounds + 6 Thrusters

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Jeff Chalfant
July 10th, 2019 at 11:15 pm
Commented on: 190619

20:24 as rx’d as possible. 12’ legless ascent and descent from knees and back. Thrusters broken 5-4-3-3-, 4-3-3-3-2?; 2-2-2-3-2-2-2



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Jeff Chalfant
July 11th, 2019 at 1:32 am

First round took 5:00 even then it went downhill. I did each short set of thrusters emom.

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Josh Connelly
July 3rd, 2019 at 4:34 pm
Commented on: 190619

11:22 RX. YIKES

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Christopher Parker
July 3rd, 2019 at 4:26 pm
Commented on: 190619


155# thrusters

Regular rope climbs

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Mike de Graauw
June 29th, 2019 at 4:06 pm
Commented on: 190619


Subbed 9 each round of lying to stand rope climbs

Else RX


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Shane Azizi
June 28th, 2019 at 7:32 pm
Commented on: 190619

21:49 Rx

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Kyungtaek Kang
June 27th, 2019 at 7:56 am
Commented on: 190619

안양공식인증지부 크로스핏힘

15:25 (더위와의 싸움!!!)

강경택 45세/180cm/90kg

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Sam Meixell
June 26th, 2019 at 11:44 am
Commented on: Garlic Shrimp With Cauliflower Rice

That was a really good one. Keep them coming!

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Viktor Wachtler
June 22nd, 2019 at 6:08 pm
Commented on: 190619


20kg kttlebell thrusters

15 ring strict pull-ups

Did it after 190618.


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Viktor Wachtler
June 22nd, 2019 at 6:09 pm

Double kettlebell thrusters

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Alex Pham
June 21st, 2019 at 11:13 am
Commented on: 190619


88 lb thrusters

15 l-sit pullups per round

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Matt Zero
June 21st, 2019 at 1:21 am
Commented on: 190619

Rx’d but performed with 15 close grip pull-ups instead of rope climbs


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Js Smith
June 21st, 2019 at 1:20 am
Commented on: 190619

Scaled to 3r/t of:

15 thrusters, 45#

5 lay to stand rope climbs


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Gordon Thigpen
June 20th, 2019 at 12:24 pm
Commented on: 190619


75 LBS on the thrusters. Couldn’t do sets 2 & 3 unbroken.

1st time rope climbing. Don’t have legless descent.

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John Doody
June 20th, 2019 at 12:00 pm
Commented on: 190619

26:48. 8 Towel Pull-ups per rope climb

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Claire Fiddian-Green
June 20th, 2019 at 10:52 am
Commented on: 190619

3 rounds in 20:47. Thrusters: Round 1 at 105 lb. (surprised myself I could get 15), Round 2 at 95 lb., Round 3 at 85 lb.

Rope climbs: Round 1 with 2 leg-assisted climbs and 5 lay to stand to lay rope pulls. Rounds 2 and 3: 1 leg-assisted rope climb and 10 lay to stand to lay rope pulls.

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Jesse Montagnino
June 20th, 2019 at 7:34 am
Commented on: 190619

Hard wod. 115lbs

Grip killed me. Only 2 rope climbs per rd, then 3 grandfather clock grip pull ups.


D 45 lb

15 black band gfc grip pull ups

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Byron Hills
June 20th, 2019 at 4:47 am
Commented on: 190619


Scaled to 115 lbs in sets of 5x15 thrusters

& 9’ rope climb starting from sitting

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Randy Long
June 20th, 2019 at 2:59 am
Commented on: 190619

Thrusters at 105; subbed 15 strict grandfather clock pull-ups for rope climb


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Troy Bruun
June 20th, 2019 at 1:25 am
Commented on: 190619

3 rds: 5:50

15 Thrusters (95lbs)

3 Legless Rope climb (~12ft in tree)

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Tripp Starling
June 19th, 2019 at 9:41 pm
Commented on: 190619

Modified to 3 RFT of:

15 thrusters @ 105#

3 legless rope climbs from seated 7'


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Jeremy Ho
June 19th, 2019 at 9:01 pm
Commented on: 190619

Weight 115 (heaviest weight I've done for thrusters at high intervals)

No rope at the gym so subbed L-pullups

Set 1: 15 reps (2 sets) thrusters, 15 pull ups

Set 2: 12 reps (4 sets), 15 pull ups

Set 3: 9 reps (3 sets), 15 pull ups

Time: 15:30

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Jacob Cram
June 19th, 2019 at 8:52 pm
Commented on: 190619

14:57 scaled thrusters to 115lb and subbed 4 seated legless rope ascents and descents to 8 ft ceiling dor 3 x15' ropes

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Tom Perry
June 19th, 2019 at 8:30 pm
Commented on: 190619

57 / 169

80 lb on thrusters and 30 strict pull-ups per round


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Coastie Nick
June 19th, 2019 at 8:06 pm
Commented on: 190619

Subbed 4 x 10’ legless rope climbs from kneeling position


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Gordon Lee
June 19th, 2019 at 7:12 pm
Commented on: 190619


Scaled to weight that can be done unbroken 65lbs

15 Thrusters

15 l-sit pull ups


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Patrick Rose
June 19th, 2019 at 5:11 pm
Commented on: 190619



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Steve Day
June 19th, 2019 at 5:04 pm
Commented on: 190619

For thrusters I did descending weight:

50/45/40# dumbbells

15 strict pull-ups


Didn't want to rest too much and keep moving but thrusters kill me.

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Michael Arko
June 19th, 2019 at 4:12 pm
Commented on: 190619

3 rounds of

15x 100lbs thrusters

21x L pull-ups


(15 L pull-ups seemed too little to equal 45' of rope.)

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Michael Bishop
June 19th, 2019 at 3:40 pm
Commented on: 190619

no time this morning or tonight so super scaled down for quick workout before work

3 rounds:

5 135 lb. thrusters

2 legless climbs/descents

6 mins

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Hendrik Bünzen
June 19th, 2019 at 3:26 pm
Commented on: 190619

13:14 rx’d

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Nicole Deaver
June 19th, 2019 at 3:15 pm
Commented on: 190619


3 Rds

15 thrusters (65#)

15 lay to stand rope climbs

9 L-sit rope pull-ups

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Didier Rios
June 19th, 2019 at 2:22 pm
Commented on: 190619

i scalated the weight in the Thruester i do with 135 and i do 15 ft in rope climb in legless ascent and descent.

Time : 14:26

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Jim Rix
June 19th, 2019 at 1:25 pm
Commented on: 190619

Scaled to 100# and Tarzan pull-ups


The mental part was lacking today.

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Sebastien Fitzpatrick
June 19th, 2019 at 12:44 pm
Commented on: 190619

21:00 Rx

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derek husar
June 19th, 2019 at 12:21 pm
Commented on: 190619

17:35 - 3x

45# DBs for thrusters

15 strict pullups

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Dave DeCoste
June 19th, 2019 at 10:54 am
Commented on: 190619


Scaled to 115 lbs and 4 rope ascents/descents to 11 ft. ceiling.

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Stephen Dull
June 19th, 2019 at 10:00 am
Commented on: 190619

Scaled to 105#


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Kyle Buchanan
June 19th, 2019 at 8:49 am
Commented on: 190619

11:55 rx

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Tom Perry
June 19th, 2019 at 8:28 pm

WOW! Nice work

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Vincent Dahlqvist
June 19th, 2019 at 6:05 am
Commented on: 190619

12:30, scaled to 105Ibs and 15 rope pullups

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Josh Blake
June 19th, 2019 at 4:43 am
Commented on: 190619

I wonder if this is “Crossfit” enough for all the people who love to bitch in the comments?

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Vincent Dahlqvist
June 19th, 2019 at 6:04 am


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David Smith
June 19th, 2019 at 2:55 pm


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Eric O'Connor
June 19th, 2019 at 3:38 am
Commented on: 190619

For the elite, this might be a very fast workout, for the rest of us there might be a fair amount of resting. Here are some scaling thoughts:

Thruster: I consider the prescribed load to be moderately heavy but pretty challenging for the total volume of reps to be completed. I will have my athletes utilize loads that allow the first round to be completed with 1-2 short rest breaks. I will likely not reduce the reps today.

Legless Rope Climbs- I consider this to be a very challenging number of rope climbs, when performed in the prescribed fashion. I know that a large portion of my clientele will need to scale this movement to maintain consistency. I will try to preserve the legless demand of the movement per the capacity of each athlete. For some of my athletes, I will be able to have them attempt to climb the rope as high as possible, in a legless fashion, before transitioning to utilizing the legs to complete the climb. An option that I can use, on a rare occasion, is to have an athlete climb utilizing the legs and then perform a legless descent. This option might be a little risky, so I will need to assess athletes for safety during the warm-up.

The rope climb modification performed from lying-to-standing will be an alternative for today. I can have my athletes modify their body position to increase or decrease the demand of the movement. Performing this variation with a straight body position and no leg assistance can be very difficult while a performing this variation with bent legs utilizing lower body assistance can decrease the difficulty.

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Bryan Rosen
June 19th, 2019 at 2:01 am
Commented on: 190619

For warm-ups visit @dotcomwarmups on instagram.

Warm-up for 190619:


2 rounds:

50-foot crab walk

50-foot bear crawl

10 thoracic rotations while in the bottom of a squat

10 walking lunges with twist

5 ring rows with a 3-sec pause at top of row


Legless rope climb

- 5 reps of a lying pull-to-stand

- 2 sets of 2 kip swings on rope

- 2 sets of 2 kip swings + 1 pull up on rope

- 2 sets of 2 kip swings + 1 pull to grab

- 2 sets of 2 kip swings + 1 pull to grab (right arm) + 2 kip swings + 1 pull to grab (left arm)

- 1 legless rope-climb to 15 feet or rope-climb attempt


5 reps of each step using an empty barbell:

- Front squats

- Push press (with front squat-width stance)

- Thrusters

Build up:

3 sets of 5 reps, increasing in load each set

After the last set, perform 1 rep of intended rope-climb scale

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Juan Acevedo
June 19th, 2019 at 1:02 am
Commented on: 190619



Oh man! There's a lot of 15's in here. This is a heavier, more technical, and nastier cousin of Fran. The thrusters are meant to be heavy enough to mess you up but not heavy enough to slow you that much down. The legless rope climbs are a true challenge but the sets are short. Shoulders might be a little fatigued but these movements do not really interfere with each other --especially if you keep the grip relaxed on the barbell. This is meant to be threshold training at its best. Today commit to one thing: keep your breaks very, very short. Your body will not want to, but you do. Scale the weight on the barbell to something you are positive you could do unbroken for 15 reps when fresh. You should not be taking more than two breaks per set here, with one single break being way better. On the rope climbs try to preserve two aspects, the controlled descent and the volume (i.e. total distance climbed up and down). If you did 190603, use your notes to guide your scaling. The fastest athletes will finish this under 9 minutes. Most athletes should be around the 12-15 range.


For athletes who have a legless rope climb but not a lot of capacity.

3 rounds for time of:

15 thrusters

1 15-ft. rope climb, legless ascent and leg-assisted descent.

2 15-ft. rope climbs, leg-assisted ascent and leg-assisted slow and controlled descent.

♀ 95 lb. ♂‚ 135 lb.


For athletes proficient with rope climbs.

3 rounds for time of:

15 thrusters

3 15-ft. rope climbs, leg-assisted ascent and leg-assisted slow and controlled descent.

♀ 80 lb. ♂‚ 115 lb.


For athletes not yet proficient with rope climbs.

3 rounds for time of:

15 thrusters

12 up-and-downs on rope with body fully extended (hips always open, knees always extended)

♀ 65 lb. ♂‚ 95 lb.


Track your rest!

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Chris Sinagoga
June 19th, 2019 at 1:00 am
Commented on: 190619

Champions Club Scaling Notes


It’s funny how this weight is 105 and not 95. What’s not funny, however, is the difference 5’s on each side makes when you’re used to 95-lb thrusters. This one is designed to be a sprint, so that means you should probably modify by adding some volume for people who aren’t ready for that intensity.

I SHOULD TRY THIS RX’D IF: I can do all the thrusters unbroken and not die descending a rope without my legs. And if I have the technique and fitness level to go for intensity.


Strength — add weight on thrusters, decrease reps

Stamina — 1 round and smush everything together

Endurance — decrease weight on thrusters and go 9 rounds of 15 thrusters and 1 rope climb variation

Flexibility — low, low, low on thrusters, and hang out on top for a bit


Coordination — use legs on rope climb and let go of the rope on every re-grip with the hands

Accuracy — either set up so rounds are done at an even split, or play with rest between rope climbs so there are no failed attempts

Agility — quick on the squat transition between down and up on thrusters

Balance — you already know, shoes off and keep the feet perfectly still. Go slow motion if you are really in the mood.

GROUP VERSION: I’ll have to marinate on this one some more, but probably something like the Endurance version above. The nature of the rope climb is hard to scale for intensity if you can’t do it fluidly. If ropes are an issue, stations are fine: front squats, push press, rope climb (or pull-up if need be). Try 12 rounds of :20 at each station.


Squat — obviously

Kipping handstand push-up — an upside down thruster

Hollow hold — overhead prep

Jump rope — always

[insert something you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 6 if you are a pretty strong/fit person with legless rope climbs. 7 if you are Jay Junkin and can jump ¾ of the way up the rope on each attempt.

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Chris Sinagoga
June 19th, 2019 at 1:04 am

Crap I'm a dummy and read the men's weight at 105. First round unbroken and after that is up in the air; probably 2 sets.

Unless you want to take intensity out of the equation, drop the weight!

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Chris Meldrum
June 19th, 2019 at 2:15 am

yeah...155 is a little different than 105! doable in 2 chunks though, at least in the first round. then all bets are off.

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Bruce Becker
June 19th, 2019 at 12:59 am
Commented on: 190619

I’m 58 yo M. Thinking the M or FM weight is kinda heavy given what I know about myself. Scaling suggestions? 95 is doable, but I’m guessing pain in quads coming after. 65 sounds kinda lame. So does 75. Getting old blows. maybe lower reps

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Chris Sinagoga
June 19th, 2019 at 1:02 am

Bruce, when you are doing your thrusters keep your shins as vertical as possible. This means your butt needs to go waaaaayyyy back on the squat.

Check some notes below on my post, but these should be close to unbroken (I originally read the weight wrong). So drop the weight down either a good amount (keep reps similar) or a lot (add reps).

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Bill Bowden
June 19th, 2019 at 3:16 am

Feel your pain. 62 YOA here. If I were doing this workout for intensity personally I would cut the weight in half to 75 lb. and do the thrusters unbroken. Would have to scale the rope climbs as well, do not have legless.

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Steven Thunander
June 19th, 2019 at 12:19 am
Commented on: 190619

Globo scale: if you do not have a rope, do 15 strict towel pullups per each round. If a towel is not available do 15 L-sit pullups per round. Another option if in a garage gym is to do shorter rope climbs if you have it, just do 45 feet total per round.

Dumbbell sub: 65/45lb dumbbells for the thrusters. Scale as needed from here.

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