CrossFit | 210528
Friday

210528

Workout of the Day

42

5 rounds for time of:

Row 500 meters
7 thrusters

♀ 95 lb. ♂ 135 lb.

Post time to comments.
Compare to 101202.


Scaling:
Choose a thruster weight that is challenging but allows you to complete the earlier rounds unbroken. Newer athletes may choose to decrease the total volume by shortening the row or reducing rounds.

Intermediate Option:
5 rounds for time of:
Row 500 meters
7 thrusters

♀ 85 lb. ♂ 115 lb.

Beginner Option:
3 rounds for time of:
Row 500 meters
7 thrusters

♀ 45 lb. ♂ 65 lb.

Workout Tips

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wod tips
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Comments on 210528

44 Comments

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Jeff Chalfant
June 18th, 2021 at 10:14 pm
Commented on: 210528

15:40 rx’d and unbroken. Rows started at 1:59, 2:02, then by the 4th round I was slower than my half marathon pace to recover somewhat from the thrusters. Finished off at about half marathon pace or better.


182/42/176cm

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Matthew Aukstikalnes
June 15th, 2021 at 5:33 pm
Commented on: 210528

16:55 using 55-lb dumbbells for the thrusters.

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Jeffrey Howard
June 11th, 2021 at 1:08 am
Commented on: 210528

M/25/5'8"/155lb

CrossFit AFK


15:00 - Rx

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Mario Cruz
June 8th, 2021 at 1:25 am
Commented on: 210528

Class Time cap 15:00


4 rounds

Rx

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Matt Jones
June 6th, 2021 at 10:55 pm
Commented on: 210528

13:43 rx

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Nate Gordon
June 6th, 2021 at 5:48 pm
Commented on: 210528

16:30

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Guy Dufour
June 5th, 2021 at 9:28 pm
Commented on: 210528

M/46/5'9/210

17'00 RX

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Damien Leroux
June 4th, 2021 at 4:04 pm
Commented on: 210528
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Ralph Keeley
June 4th, 2021 at 6:19 am
Commented on: 210528

M/35/6'/175#


14:10 Rx

(Rows paced to keep the thrusters unbroken.)

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Leonel Manzilla
June 3rd, 2021 at 12:33 am
Commented on: 210528

135 lb trhuster , 24 cal row, 32:23


Male 23y 82kg 175cm

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Aaron Brumit
June 2nd, 2021 at 7:17 pm
Commented on: 210528

105 lbs. thruster

all sets unbroken but had to pause at the top on rep 5 of sets 3 and 5.

16:47

rows: 2:08.1, 2:11.6, 2:15.2, 2:19.9, 2:18.7

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Peter Finan
June 2nd, 2021 at 1:07 am
Commented on: 210528

20,55' Rx

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Dan Morris
June 2nd, 2021 at 12:56 am
Commented on: 210528

19:05


42 / 6’0 / 195

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Albert Kombe
June 1st, 2021 at 11:45 pm
Commented on: 210528

19:16 Int

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Kevin Flowers
May 31st, 2021 at 5:36 pm
Commented on: 210528

M/56/6’1”/178


5 RFT of:


Run 400 m

7 thrusters (135 lbs)


13:58

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Henrique Nassif
May 31st, 2021 at 1:30 pm
Commented on: 210528

14’33”

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Brian W
May 31st, 2021 at 1:06 pm
Commented on: 210528

14:21

95 lb thruster

Row and rounds RX

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Hank McKibban
May 30th, 2021 at 6:25 pm
Commented on: 210528

15:43 rx

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R Albers
May 30th, 2021 at 1:46 pm
Commented on: 210528

17:52 (5 Rnds)

Row 0.5 mi (air rower)

(1:55/1:51/1:50/2:08/1:59)

Thrusters 7@75#

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James Gentile
May 29th, 2021 at 9:19 pm
Commented on: 210528

No rower, subbed running. Otherwise rxd.


18:20.


Thrusters unbroken until last 2 rounds. Leg workout!

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Brian Louchis
May 29th, 2021 at 6:22 pm
Commented on: 210528

11:53

400m run, 50 lb dumbbells

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Coastie Nick
May 29th, 2021 at 12:53 pm
Commented on: 210528

Rx’d 18:41

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Devan Barger
May 29th, 2021 at 2:05 am
Commented on: 210528

I actually felt like I was doing CrossFit today. I started round 1 wanting to do 2 min of jump rope. Quickly realized that was way too much for me. I dropped it to 1.5min and I counted my reps and decided based on fatigue that 40 was appropriate.


M/27yo/6'/397#


Modified beginner RX:


5 Rounds

40 Single unders

5 thrusters (70# i.e. 2x35# dumbbells)


Time was 20:18

(edited)
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Chris Sinagoga
May 29th, 2021 at 12:21 am
Commented on: 210528

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

CrossFit at its more elegant: blending a monostructural movement and a signature CrossFit movement in a way that neither one takes directly away from the other in terms of local fatigue, but both together make for one miserable experience. Thruster themes are heavy jumping with a ton of range of motion


MAIN DECISION

Do I have the capacity to get a good dose from 7 reps?


TECHNIQUE SCALE

As is, just change thrusters to 14 or 21 reps per round at a light weight


CONSISTENCY SCALE

1 round, 2,500m row, 35 thrusters (did I do the math right?)


INTENSITY SCALE

Sprint the run/row, live with the results on the thrusters


INJURY SCALE

Upper-body - Sub run for row and one-arm thrusters, probably at more reps

Lower-body - AMRAP in 15 minutes of: 9 strict knees to elbows (squatting part of thruster), 9 dumbbell press (overhead part of the thruster)


MY STUFF

13:something, used the first two rounds as a warmup with 95 lbs and slow reps, then moved to 135 for last three rounds


GENERAL FEAR LEVEL: 8

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Christian Simpson
May 28th, 2021 at 11:56 pm
Commented on: 210528

Intermediate sc 115#...17:18

(2:56/3:27/3:56/3:39/3:20 with rows all under 1:56)

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Antonio Alves
May 28th, 2021 at 9:42 pm
Commented on: 210528

The only equipment available were 2x 9,5 kg DB , so modified / scaled this one to:

--

5 rounds for time of:

50 DB SDLHP

21 DB thrusters

SCORE: 26' 47''

--

Slow but solid 💪

5 km run at lunch time

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Joe Conradi
May 28th, 2021 at 7:47 pm
Commented on: 210528

Scaled to 5 rounds of:

50 2x20#DBs SDHP

10 2x45#DBs thrusters


10:24

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Nicole Deaver
May 28th, 2021 at 7:24 pm
Commented on: 210528

5 Rds

400 m run

7 thrusters (65#)


18:21

Slow motion today.

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Charlie Pokorny
May 28th, 2021 at 7:04 pm
Commented on: 210528

13:55 Rx

Thank you for helping me to workout when I don't really want to.

m/53/5'11"/200#

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Jonathan Elmore
May 28th, 2021 at 6:26 pm
Commented on: 210528

18:17

95 lbs thrusters, 8 instead of 7 not sure why

all rows were under 1:55 or better

all post squat workout might explain the time

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Jim Rix
May 28th, 2021 at 6:16 pm
Commented on: 210528

Hotel workout scaled/subbed to

450-500m runs

thrusters with 40# DBs

22:52

Felt the Indiana humidity...thankfully not too hot.

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Liz Rekas
May 28th, 2021 at 5:47 pm
Commented on: 210528

12:01 modified

~200m run

7 db thruster @ 20# each

(edited)
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Az Native
May 28th, 2021 at 5:47 pm
Commented on: 210528

16:32, used 45lb DB’s for thruster. Gassed me.

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Mehdi Tchiche
May 28th, 2021 at 5:24 pm
Commented on: Workout Tips

13’50” RX

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Steve Day
May 28th, 2021 at 4:03 pm
Commented on: 210528

Scaled thrusters way down to 35lb dumbbells

My shoulders are a bit iffy at the moment.


12:43

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Loris Giuliano Ferrari
May 28th, 2021 at 3:56 pm
Commented on: 210528

Male 51yo 78Kg 181cm

20:34

Intermediate

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Viktor Wachtler
May 28th, 2021 at 3:52 pm
Commented on: 210528

Subbed

50 pulls on the rower (display broken)

Double 24kg KB thrusters

14:53

44/1.78m/75kg



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David Whiteman
May 28th, 2021 at 3:30 pm
Commented on: Workout Tips

5RFT

500M Row

7 Thrusters @ 95#


16:33 time

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Charles Meyers
May 28th, 2021 at 1:54 pm
Commented on: 210528

5 rounds for time of:

Row 500 meters

7 thrusters 95 lbs

28:10

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Michael Arko
May 28th, 2021 at 1:50 pm
Commented on: 210528

95lbs barbell, 400m elliptical trainer sprint (low resistance*)

18:37


*Resistance magnet broke. It feels like maybe 20%-25% of max, way below what I'd usually sub for rowing (250m = 10cal), thus subbed distance. Hoping to fix it this weekend...

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YooSik Kim
May 28th, 2021 at 11:31 am
Commented on: 210528

CIMPH

For time

20 Rounds

5 strict pull-ups

10 push-ups

15 squats

-24:56


Murph는 달리고 싶다.

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Matthew Letarte
May 28th, 2021 at 10:06 am
Commented on: 210528

5 rounds of:

500m row

7 x 85# Thrusters

14:43

2:37/2:52/2:58/3:09/3:05

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Stacey Thompkins
May 28th, 2021 at 9:46 am
Commented on: 210528

M/46/6'2"/180#


Scaled/modified to

5 RFT

500m row

7 Thrusters 44# DxKB

13:38

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Antoine Lenouvel
May 28th, 2021 at 8:56 am
Commented on: 210528

14'36 Rx

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