CrossFit | 210223
Tuesday

210223

Workout of the Day

100

For time:

15 thrusters, 95/135 lb.
Run 200 meters
20 thrusters, 65/95 lb.
Run 400 meters
30 thrusters, 45/65 lb.
Run 800 meters

Post time to comments.
Compare to 130126.


Scaling:
Reduce the loading on the thrusters so that each set can be completed unbroken.

Intermediate Option:
15 thrusters, 65/95 lb.
Run 200 meters
20 thrusters, 45/65 lb.
Run 400 meters
30 thrusters, 35/45 lb.
Run 800 meters

Beginner Option:
15 thrusters, 45/65 lb.
Run 200 meters
20 thrusters, 35/45 lb.
Run 400 meters
30 air squats
Run 800 meters

The Thruster

The thruster requires a long line of action against the normal force of gravity with a load plus body weight, creating one of the most profound accelerations possible. The movement works from full flexion to full extension at the ankle, knee, hip, shoulder, and arm, and involves most of the major muscle groups. These factors earn the thruster its reputation as "the most draining of all exercises."

WatchThe Thruster

Comments on 210223

100 Comments

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Brian W
August 26th, 2021 at 11:54 am
Commented on: 210223

10:42

Intermediate

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Diego Pongeluppe
July 23rd, 2021 at 3:02 pm
Commented on: 210223

11:29 RX

instead of running I used the bike

10+5/10+10/17+13rep


33age/1,74cm/71kg

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Clint Michael
April 29th, 2021 at 11:47 am
Commented on: 210223

18:13

Rx’d

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Márcio Jales Costa
April 20th, 2021 at 4:20 pm
Commented on: 210223

I've split the WOD between sets of run and thrusters.


200m - 0:37

1:00 rest

400m - 1:32

1:30 rest

800m - 3:37


5:00 transition


95lb 15 unbroken thrusters

2:00 rest

65lb 20 unbroken thrusters

2:00 rest

45lb 30 unbroken thrusters

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Leonardo Silva
April 4th, 2021 at 10:44 pm
Commented on: 210223

16 min

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Rebecca Clem
March 23rd, 2021 at 10:30 pm
Commented on: 210223


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Rebecca Clem
March 23rd, 2021 at 10:28 pm
Commented on: 210223

F/5’6”/133/41

16:17 Rx

(edited)
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Jeff Chalfant
March 16th, 2021 at 7:51 pm
Commented on: 210223

16:07 rx’d. Have I mentioned running and thrusters are my least favorite movements?!

broke thrusters 9-6/12-8/12-10-8. All cardio.

One barbell. Used a rack.


Accumulated 3 minutes in a wall handstand in 30 second increments. Stretches between sets. Then hit a few solid freestanding handstands including a “dabstand”.


180/41/69”

(edited)
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Morgan Greene
March 15th, 2021 at 12:22 pm
Commented on: 210223

12:18

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Ralph Keeley
March 8th, 2021 at 1:50 am
Commented on: 210223

M/35/6'/178#


11:50 Rx with two bars and a shoe change

(Thrusters 15/13+7/15+10+5)

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Hank McKibban
March 6th, 2021 at 7:52 pm
Commented on: 210223

13:17 rx

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Aaron Brumit
March 3rd, 2021 at 12:58 pm
Commented on: 210223

Scaled thrusters to 75, 65, 45lbs.

14:19

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Derek Schierlmann
March 2nd, 2021 at 8:33 pm
Commented on: 210223

M/49/5'9"/157

95,65,45 thrusters

Subbed 1,2,4 minutes on elliptical for runs

11:11

Could not get the last set unbroken... 20+10

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Nate Gordon
March 1st, 2021 at 5:19 pm
Commented on: 210223

14:41

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David Kiguradze
February 28th, 2021 at 10:17 am
Commented on: 210223

9:52 - RX

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James Gentile
February 28th, 2021 at 2:59 am
Commented on: 210223

Subbed weight for 95, 75, 65. 65lb thruster round was broken and th following runs were brutal, especially the 800m. My timer was paused somewhere in the middle.


12-15m.

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Loris Giuliano Ferrari
February 27th, 2021 at 4:37 pm
Commented on: 210223

M/181CM/78Kg 50yo

13:51 intermediate

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Wladiston Paiva
February 27th, 2021 at 4:00 am
Commented on: 210223

front Squats instead of thrusters

RX other than that.


11:54


Mirella Miranda

thrusters 30/20/15kg

rowing


12:38

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Brett Eckles
February 26th, 2021 at 1:37 pm
Commented on: 210223

12:09 Rx


All thrusters in 2 sets.


Ran the distances on the assault air runner. Kept it around 5:00 min/1000m pace


M/28/6’1”/200lbs

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Sam Meixell
February 26th, 2021 at 12:52 pm
Commented on: 210223

19:30

15 thrusters, 95 lb.

Run 200 meters

20 thrusters, 65 lb.

Run 400 meters

30 thrusters, 45 lb.

Run 800 meters

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Karina Findlay
February 25th, 2021 at 12:59 pm
Commented on: 210223

Intermediate scale

12:44

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Glenn Guy
February 25th, 2021 at 3:25 am
Commented on: 210223

Scaled for weight:

- 15 thrusters, 95 lbs

- Run 0.124 miles

- 20 thrusters, 55 lbs

- Run 0.25 miles

- 30 thrusters, 55 lbs

- Run 0.5 miles


Result: 16:38. Went unbroken on the thrusters! But had to alternate between walk/run on the final run, between 4-7 mph.

180 cals, 147/173 HR

M/44/5'6"/137 lbs

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Jade Teasdale
February 25th, 2021 at 12:42 am
Commented on: 210223

I hate thrusters & running! 😅 Lower legs still being worked on. Plantar fasciitis & shin splints are getting better. Trying to test them without blowing them up & being back to zero activity on them again.

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Jade Teasdale
February 25th, 2021 at 12:32 am
Commented on: 210223

This before a C&J workout.

15 thrusters UB 75#s

200m run

20 thrusters (10-10) 65#s

400m run

30 thrusters (15-15) 45#s

800m run

14:22

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Jeffrey Howard
February 25th, 2021 at 12:15 am
Commented on: 210223

M/25/5'8"/155lb

CrossFit AFK


14:17 - Rx

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Hamilton Kipp
February 25th, 2021 at 12:04 am
Commented on: 210223

M/48/170

16:13 Rx weights

sub row for runs.

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Jim Rix
February 24th, 2021 at 11:45 pm
Commented on: 210223

Scaled to 95/75/65# thrusters

16:24


130126: 17:51 with 95/85/half 75, half 65# thrusters

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David Douglas
February 24th, 2021 at 10:48 pm
Commented on: 210223


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David Douglas
February 24th, 2021 at 10:48 pm
Commented on: 210223

53/5’10”/245

Intermediate

* subbed 3x run distance on Assault Bike

14:48

(edited)
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Dusty Russell
February 24th, 2021 at 10:46 pm
Commented on: 210223

34/5’10”/220

13:13 RX’D

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Dave DeCoste
February 24th, 2021 at 8:39 pm
Commented on: 210223

11:36 Rx

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Tatiana Arteaga
February 24th, 2021 at 5:48 pm
Commented on: 210223

30:22

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Erik Dresner
February 24th, 2021 at 4:31 pm
Commented on: 210223

Intermediate scale:

11:08



I probably would’ve gotten around 16:00 had I gone Rx, but I wanted to work on bigger sets of reps.


thrusters: 15/14-6/17-9-4

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Chris Broomes
February 24th, 2021 at 2:09 pm
Commented on: 210223

Scaled to intermediate


15 Thrusters @95#

Run 200 m

20 Thrusters @65#

Run 400 m

30 Thrusters @45#

Thrusters were slow but all unbroken. Running is my weakness

15:51


M/48/5'5"/186

(edited)
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Greg Tooke
February 24th, 2021 at 12:56 pm
Commented on: 210223

14:26 rx’d

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Dan Morris
February 24th, 2021 at 12:55 pm
Commented on: 210223

Scaled to intermediate:


17:20


42 / 6’0 / 195

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Matt Gerrelts
February 24th, 2021 at 11:35 am
Commented on: 210223

10:47 rx

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Jim Rix
February 24th, 2021 at 11:46 pm

Outstanding!

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Jade Teasdale
February 25th, 2021 at 12:34 am

Not calling you a liar or cheat. I would genuinely like to see it. 🤯

that’s cookin!

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Chin-Sheng Chou
February 24th, 2021 at 11:07 am
Commented on: 210223

RX, 13:59 unrbroken

(edited)
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Eugenio Gonzalez
February 24th, 2021 at 4:48 am
Commented on: 210223

Forgot to comment yesterday 11:03

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Byron Hills
February 24th, 2021 at 2:59 am
Commented on: 210223

15:00

Intermediate option

H right behind me

10# DB x 15 & 20 rep thrusters

8# DB x 30 rep thrusters

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Lance Gloyer
February 24th, 2021 at 2:15 am
Commented on: 210223

11:03

115#

85#

55#

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matthew rhodes
February 24th, 2021 at 1:35 am
Commented on: 210223

35/M/6’4”/258


19:25

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Grant Curtiss
February 24th, 2021 at 12:10 am
Commented on: 210223

10:09

intermediate scaled

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Jesse Montagnino
February 23rd, 2021 at 11:58 pm
Commented on: 210223

9:50 intermediate modified scale.


15 thrusters @ 95

500m assault bike


20 thrusters @ 65

1000m assault bike


30 thrusters @ 45

2000m assault bike

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Katina Thornton
February 23rd, 2021 at 11:55 pm
Commented on: 210223

12:00

Intermediate Option

15 thrusters, 65 lb.

Run 200 meters

20 thrusters, 45 lb.

Run 400 meters

30 thrusters, 35 lb.

Run 800 meters

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Troy Bruun
February 23rd, 2021 at 11:44 pm
Commented on: 210223

9:32*


15 Thruster (80lbs)

100m Run* accidentally ran 100 instead of 200m:(

20 Thruster (65lbs)

400m Run

30 Thruster (45lbs)

800m Run


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Michael Witous
February 23rd, 2021 at 11:44 pm
Commented on: 210223

M/59-Vandalia MI

15:45

thrusters: 85, 75, 65

12, 24, 48 cal Echo

(edited)
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Lindsay Aspen
February 23rd, 2021 at 11:38 pm
Commented on: 210223

F, 5’7”, 148


12:40, did 65#/55#/45#


Not feeling it today. Did first set of 15 unbroken. Took one break for each of the other two sets.

(edited)
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Charissa Sutliff
February 23rd, 2021 at 11:21 pm
Commented on: 210223

12:56

33

140

5’5”

CrossFit Invictus San Diego

(edited)
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Steve Day
February 23rd, 2021 at 10:56 pm
Commented on: 210223

11:57

Thrusters @ 135/95/65lbs

Runs on treadmill @ 1% incline


Thrusters were probably slower than average and runs faster than average. Thrusters were broken into 3 sets each round but only quick breaks.

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Jim Rix
February 24th, 2021 at 11:46 pm

Fantastic time!

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Steve Day
February 26th, 2021 at 1:14 pm

Thanks Jim.

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Courtney Guthrie
February 23rd, 2021 at 10:52 pm
Commented on: 210223

13:31 s

15 thrusters 45#

200m row

20 thrusters 25#

400 m row

30 thrusters 15#

800m row


F/24/5’5/140

CrossFit AFK

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Antonio Alves
February 23rd, 2021 at 10:46 pm
Commented on: 210223

Only DBs available, so scaled to:

--

15 DB thrusters | 2x12,5 kg DB

Run 200 meters

20 thrusters | 2x9,5 kg DB

Run 400 meters

30 thrusters | 2x7,5 kg DB

Run 800 meters


SCORE: 11'14''

--

Short and intense, and "uncomfortably unbroken" 👍

1 km run before; extended last run well beyond the 800m mark, for a total of 4 km run.


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Derek Eason
February 23rd, 2021 at 10:38 pm
Commented on: 210223

Rx'd 9:53


Unbroken, set up 3 separate bars.




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Lincoln Kerger
February 23rd, 2021 at 11:26 pm

Awesome!

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Jim Rix
February 24th, 2021 at 11:47 pm

Nice, Derek!

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Liz Myers
February 23rd, 2021 at 10:22 pm
Commented on: 210223

14:12 RX

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Mack John
February 23rd, 2021 at 9:59 pm
Commented on: 210223

RX’d but made the mistake of doing 85# instead of 65#


time of 11:20

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Coastie Nick
February 23rd, 2021 at 9:28 pm
Commented on: 210223

Today: Rx’d 16:45


130126: Scaled first round to 115#: 21:21

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Lincoln Kerger
February 23rd, 2021 at 11:27 pm

Nice improvement!

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Nicole Deaver
February 23rd, 2021 at 9:22 pm
Commented on: 210223

12:48 65#

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Diego Rivear
February 23rd, 2021 at 9:19 pm
Commented on: 210223

15 Th @110

5 Cal Bike

20 Th @95

10 Cal Bike

30 Th @65

20 Cal Bike


Time: 9:50

@155lbs BW

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Matthew Letarte
February 23rd, 2021 at 9:08 pm
Commented on: 210223

13:32 Intermediate scale

15 thrusters, 95 lb. - 1:26

Run 200 meters - 1:11

20 thrusters, 65 lb. - 1:49

Run 400 meters - 2:09

30 thrusters, 45 lb. - 2:24

Run 800 meters - 4:32

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Mja 204
February 23rd, 2021 at 8:59 pm
Commented on: 210223

M / 36 / 84.7kg


13:58


1st round thruster 5 / 5 / 5

2nd round 10 / 10

3rd round 15 / 15


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Charlie Pokorny
February 23rd, 2021 at 8:20 pm
Commented on: 210223

12:24 Rx with changing weights on one bar

Thrusters unbroken, runs slow

m/52/5'11"/200#

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Dj Kastrup
February 23rd, 2021 at 8:00 pm
Commented on: 210223

M/35 RX

11:33

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Christian Simpson
February 23rd, 2021 at 7:55 pm
Commented on: 210223

Sc to women's rx, 95#/65/45...16:54

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Keith Wiggans
February 23rd, 2021 at 7:28 pm
Commented on: 210223

14:01 RX🥴

(edited)
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Kevin Flowers
February 23rd, 2021 at 7:07 pm
Commented on: 210223

M/55/6’1”/180


For time:

15 thrusters (135 lbs) (9/6)

12 cal Ass bike

20 thrusters (95 lbs) (12/8)*

24 cal Ass bike

30 thrusters (65 lbs) (15/15)*

48 cal Ass bike


12:28 (masked)


**used one bar and changed plates

(edited)
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Lincoln Kerger
February 23rd, 2021 at 7:02 pm
Commented on: 210223

Intermediate mens - unbroken

12:29


Having only 1 bar added a little time to change loads. I'm ok with this time as I am feeling a bit out of sorts today.

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Mike Minelli
February 23rd, 2021 at 6:38 pm
Commented on: 210223

15min 40 sec intermediate broken

Thrusters

7&8 = 15

10&10 = 20

15&15 = 20


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Mike Minelli
February 23rd, 2021 at 6:38 pm
Commented on: 210223

15min 40 sec intermediate broken

Thrusters

7&8 = 15

10&10 = 20

15&15 = 20


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Joe Conradi
February 23rd, 2021 at 6:27 pm
Commented on: 210223

Scaled to ~intermediate:


200m run

16 2x45#DBs thrusters

400m run

22 2x30#DBs thrusters

800m run

34 2x20#DBs thrusters


9:57

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Chris Meldrum
February 23rd, 2021 at 6:27 pm
Commented on: 210223

As rx’d, 12:19 (PR).


Went unbroken on first set of thrusters, then broke 12-8 and 20-10.  Maybe could have gone unbroken, but would have been flirting with the redline. 

Tried to stay light on the runs and ride between not dogging it and not blowing up.  This was almost 2 minutes faster than in 2013.  It’s likely I only used 2 bars back then, so some of the time would have been changing out a set of weights, but that’s likely only about 30 seconds.


47m/5'10"/190

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Charlie Pokorny
February 23rd, 2021 at 8:21 pm

Nice Chris!

How long have you been doing crossfit?

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Mike Minelli
February 23rd, 2021 at 6:27 pm
Commented on: 210223

Intermediate broken

15 - 8 &7

20 - 10 &10

30 - 15 & 15


15m 40sec woohoo

Thank you

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Brendan Mullan
February 23rd, 2021 at 6:16 pm
Commented on: 210223

Scaled

Thrusters @ 40, 30, 20kg

Row instead of run

15.04 min 😅👍

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Michael Arko
February 23rd, 2021 at 5:20 pm
Commented on: 210223

85-65-45

13:17


85&65 unbroken, 45 @ 18/12 - hands were too close together

lost huge time on transitions — resetting bar and gps killed my clock

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Joshua Willing
February 23rd, 2021 at 3:51 pm
Commented on: 210223

16:00 intermediate.



SLLLLOOOOWWWW

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Bill Fitzgerald
February 23rd, 2021 at 2:20 pm
Commented on: 210223

12.55

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Jack Ray
February 23rd, 2021 at 2:19 pm
Commented on: 210223

As RX

14:09

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Charles Meyers
February 23rd, 2021 at 2:09 pm
Commented on: 210223

Intermediate option:15:10 assault air runner

(edited)
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Randy Crooker
February 23rd, 2021 at 1:41 pm
Commented on: 210223

Intermediate 10:45


m/35/175lbs

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Lindsey Boyle
February 23rd, 2021 at 12:28 pm
Commented on: 210223

11:39 Intermediate

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Kirk Byrd
February 23rd, 2021 at 11:57 am
Commented on: 210223

Intermediate - 10:54

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QiHui Xing
February 23rd, 2021 at 11:56 am
Commented on: 210223
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Randy Hill
February 23rd, 2021 at 11:43 am
Commented on: 210223

Hey guys,


I'm getting back into the gym after a month of laziness. Started doing crossfit today. Pretty much new to it. I did the beginner option for the dudes. I liked this workout for the most part. My legs feel like jello!


27:57

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Diego Rivear
February 23rd, 2021 at 9:29 pm

Hey Randy,


Glad to hear you are jumping back on the fitness wave. I'd recommend looking into the beginner version of every workout to maximize your results long term. Use the video posted and other peoples comments/result to help paint the picture as to what you should be getting from the workout.


-Diego

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Daniel Robinson
February 23rd, 2021 at 11:38 am
Commented on: 210223

Intermediate Option - 15:26

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Scott Moir
February 23rd, 2021 at 10:58 am
Commented on: 210223

11:31 RX

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Giuseppe Petrillo
February 23rd, 2021 at 10:56 am
Commented on: 210223

14:26 rx’d

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Lee Howe
February 23rd, 2021 at 8:32 am
Commented on: 210223

9:46 RX

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Lincoln Kerger
February 23rd, 2021 at 11:26 pm

Wow, that's fast!

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Sandeep Gadde
February 23rd, 2021 at 5:53 am
Commented on: 210223

14:19 RX


1)15 UB (62kg)

2) 20 UB (43kg)

3)16+ 8+6 (30kg)

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Zac Price
February 23rd, 2021 at 5:20 am
Commented on: 210223

12.53 on beginner scaling

run on assault air runner

male

(edited)
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Robbie Ponce
February 23rd, 2021 at 3:05 am
Commented on: 210223

Finished this workout in 11:54! Didn’t have an accessible barbell, so did dumbbell thrusters with sets descending from 65s to 45s to 35s. Weight wasn’t a perfect RX, but was as close as possible working with what we have!

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Chris Sinagoga
February 23rd, 2021 at 2:14 am
Commented on: 210223

Champions Club Scaling Notes


RANT

There is so much stuff to coach in the thruster, and the more I coach it (and do it myself) the more I find. Lately we've been really trying to emphasize the balance aspect of it. There is a 1) a ton of ROM, 2) a jump, 3) a loss of connection on the way down, and 4) a long lever when the bar is overhead. All this translates to a lot of opportunity to get wobbly in the feet. Or, better yet, a lot of opportunity to practice a strong, unmoving foothold.


WHAT ABOUT THE MOVEMENTS

Run - monostructural movement done at distances that can be either used as a rest or a sprint

Thruster - jumping with very heavy weight and lots of ROM


MAIN DECISION

Do I have the strength and speed required to make the rep scheme a good enough dose?


TECHNIQUE SCALE

4 rounds for time of:

Run 400 meters

20 thrusters


CONSISTENCY SCALE

Mush everything together into one round


INTENSITY SCALE

As is, but sprint the run, even if the thrusters suffer


MY STUFF

Another check the box day. I did 25# dumbbell thrusters and running jump rope, 1:00, 2:00, and 3:00 of each.


GENERAL FEAR LEVEL: 7

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