50-30-20 reps for time of:
Thrusters
Pull-ups
♀ 45 lb. ♂ 65 lb.
Post time to comments.
Compare to 061207.
Scaling:
Another classic combo of thrusters and pull-ups. Today’s variation is light weight and high rep. Choose a weight on the thruster that is lighter than what you’ve done for Fran.
Intermediate Option:
50-30-20 reps for time of:
Thrusters
Pull-ups
♀ 35 lb. ♂ 55 lb.
Beginner Option:
25-15-10 reps for time of:
Thrusters
Assisted pull-ups
♀ 15 lb. ♂ 22 lb.
Comments on 210927
61 Comments
CFWUx2 10*45dl+5thr 10*65dl+5thr
15:52
9:56*
*50 thruster@65
25 strict pullups
30 thrusters@65
15 strict pullups
20 thrusters@65
10 strict pullups
50-30-20
Thrusters 45#
25-15-10
Pull-ups
10:23
22:41
Rx’d
November 17th, 2021; midday
wu: bike, abs, ski
skill: bar basics
wod: 50-30-20
thruster 20 kg
40-20-10*
ski erg cal
11:34
post: bike, stretch
* As I'm not into the kipping/butterfly pull up game yet, I decided to do calories on the ski erg rather than banded pull ups again in order to stress the metabolic component in this wod. I adapted the amount of calories, since I didn't want them to be too dominant. Next time I will definitely use more weight for the thrusters.
did 4/5, and used 25# dumbbells
15:07
18:02 as rx’d. (Gymnastic kip)
I really get gassed by large sets of thrusters so I did all in sets of 10 or more, which sucked and probably slowed me overall. 50 pull-ups in 12s and 13s
30 in 10-8-6-4-2, 20 in 2-4-6-8...
Cardio!!!
Built up to a 165lb power clean plus 3 push press in the warmup.
184/42/176cm
14:10 rx
Rx
12:46
15:02
I'm very pleased by how well I did in today's workout
My upper body is not that strong so I thought I would make it in like 20ish mins
Male Rx 23y 175cm 83kg
14:18 mins
65lb thruster
Mixed kipping pullups and bfs pu mostly bfs
Considering the upper body load from past workouts today's WOD is super win
M/35/6'/175#
17:01 Rx
Deo gratias
12:47 rxd.
I'm on day 4 post WOD and still can’t straighten my arms. Most of the swelling and pain has subsided In the elbow region. Broke the sets up in 10s and was working hard but thought I was in my ability. After 11 years of CrossFit, I still keep learning.
M/25/5'8"/155lb
CrossFit AFK
13:30 - Rx
(Did 30/20-20/10-10/10 for unbroken sets for both thrusters and pull-ups. Had to take descent breaks between to recovery enough to go for the larger sets. R1 was 4:50, R2 was 5:10, R3 was 3:30. Definitely needed the most rest going from R1 to R2 and in between the 20/10 split. Upperbody stamina and overall CVRE took most of the beating.)
14:04 Rx
21:46 RX'd
Rx : 11’35
https://youtu.be/2zEkp8VyhHg
First high volume workout in the past 2.5 weeks. Scaled it down to 55lbs. Kipping pull-ups are still garbage so that part took more time.
17:22.
19:32 Rx
As rx'd, 10:41.
If this was a mental challenge, I think I failed lol. Broke thrusters 35-15 / 20-10 / 20. At least the last round I emptied the tank. Pull-ups 25-15-10 / 20-10 / 12-8. Left shoulder started to get a little sore as my butterfly kip fatigued; had to switch to regular kip for the last several reps of rounds 2 and 3. High rep WODs like this smoke me!
48m/5'10"/180
Completed 9-27
12:08 Women’s Rx
*getting better with kipping pull-ups
did some strict
As RX’d:
22:55
42 / 6’0 / 190
Rx 15:55
20:40 Rx
(some of those pull-ups may have turned into jumping pull-ups.)
24:14
subbed 45# Thrusters & Jumping Pull-ups from 12” box
shoulder C-
60/M/185
50/30/20 thrusters
25/15/10 pull ups
11:25
Pretty sure I'm sick today 🥴
Rx
17:49
M/30s/225lbs
Rx’d: 13:48
Modified / scaled:
--
50-30-20 reps for time of:
DB Thrusters w/ 2x 9,5 kg DB
Bodyweight inverted rows
SCORE: 18' 02''
--
Still sore from yesterday's pushing, decided to go light on the thrusters. Good call. Even in this light version, it hurt. Good one, though.
Ended up doing 50 more thrusters for good measure.
10 km bike in the early morning, another 10 just before WOD.
15:15 Rx
12:52 Rx'd
m/53/5'11"/198#
9:14
scaled to 45# thrusters and bent over rows. Scaled too much probably
50, 30, 20 to (2)25# thrusters, assisted PUs.
13:20. Scaled too much but PUs are trouble, so I hesitated to do more.
Scaled to 50/30/20 of:
2x30#DBs thrusters
1/2 strict pull-ups, 1/2 band assisted jumping pull-ups
14:09
22:04 rxd. Started out sore from 90 pull-ups Friday plus the hspu from yesterday…
17:20 RX
Scaled to 55# thrusters
20:09
Wow. Funny how easy such a light weight thruster is, even as it kicks your ass.
58/5’8”/154
scale to:
(2)30lb dumbbell thrusters
assisted pull-ups
17:19
Cool to see the 1st generation greats on the main site...there were sooo many comments back then! I'm almost at 2 years of CrossFit...thanks to many of the posts from the likes of Jim, nicole, Chris, Steven, Juan, Mike, Stacey.
Rx, 28:23
Agreed Christian. I was CFing back then, cool to see a bunch of names I haven’t seen in many years…including Coach!
14:39
Rx (30kg) 10:05
M/44 /80kg
25-15-10 reps for time of:
Thrusters 57.5 lbs
Assisted pull-ups jumping
8:24
17:21 Rx Fire Breather! Just realize 30+45=75 Oh well I guess I did 75 lbs.
50lbs thrusters
15:38
Too slow on rd.2 pull-ups (rd of 30).
Nicely done
58 yo m 5’5” 145lbs
50/30/15
20lbs
Assisted Jumping PU 10” box
8:50
17:49rx
Well done!
Scaled to
50-30-20
45# barbell thrusters
strict pull ups
18:41
m/51/170
Yes! Jim and Chris....I spent 20'ish minutes scrolling through the compare to comments last night.....so cool.
CF found me in 2012---and then I spent A LOT of time going through/finding out what Crossfit really is through the old posts from the
very beginning, and I still do.
CF found me in about 2007 when I returned from Iraq. I did main site for a few years without ever opening the comments, fearful that I’d get laughed off stage or (worse) locked out of the programming. I found the community when I finally tried the comments, probably in 2010 or 11.
Lots of fun back then Mike! Glad you found it.
50-40-30！！！
RX:16'58''.
https://youtu.be/hAnXbuV1vbE
Great presentation Oakley❤️
Globo scale: If you have only dumbbells today sub to 15/25lb dumbbells. As this is high intensity, if a pull up bar suitable for kipping is not available sub ring, TRX or inverted bodyweight rows in a rack or smith machine. Another option is to do half strict and half jumping pull-ups, or use assistance with a gravatron machine or bands if the bar isn't suitable for kipping, or heavish lat pull downs as a last resort. If none of those are available sub sumo deadlift high pulls with the same dumbbells or barbell you are doing thrusters with.
Bodyweight/ equipment less sub: burpees for thrusters, pull-ups or rows (railing, or towel hanging from a sturdy object).
Busy gym: do all pull-ups and thrusters straight through as a large set or opt to sub sumo deadlift high pulls in the wod as posted above. Include some pullup skill work pre WOD.
Champions Club Scaling Notes
RANT
To keep with the throwback theme, bingo deserves a shoutout at some point. He used to do his "Sunday Musings" and that kind of gave me the idea to do the scaling notes. But Jim is right, some nostalgic names and a classic picture on the Compare-To.
MAIN DECISION
Fran or Stamina Fran?
WORKOUT THEMES
A variation of a benchmark with a little less intensity because of an added stamina factor. Pulling with skill, jumping with a ton of range of motion and a light(ish) weight. Also pushing with skill.
TECHNIQUE SCALE
As is, sub kips for pull-ups and go as light as needed on the thrusters.
CONSISTENCY SCALE
Sub ring rows for pull-ups
INTENSITY SCALE
Fran.
INJURY SCALE
Upper-body - 3 rounds of: 30 one-arm thrusters, 800-m run
Lower-body - AMRAP in 15 minutes of: 10 dumbbell press, 5 L-pull-ups
MY STUFF
13:03, subbed 20# dumbbell and rope pull-ups. Kinds BS'd this one, used it as more of a warmup for coaching the sessions. I might come back to it.
GENERAL FEAR LEVEL: 7
I didn’t get down far enough to see bingo’s post, but he was huge on Mai site for so long. The January WOD posts of course, but the Sunday musings were even better to me. Lots of wisdom, humor, sometimes pain, and insight on fitness, working out, and life. Would love to see him on Main site again.
Also Kevin c, one of the original (at least to me) suspects. I’m sure Mike A and Stacey T will remember him.
Check the compare to comments. Among others, posts by Coach (on Greg Amundsen’s behalf), Bridges (Josh?), Kelly Moore, and Speal. Lotta CF history in this WOD.
The video said this should take 10-14 min. If this took Speal 10, it’ll take me at least 25!
Dude I was about to post the same thing! In addition to your names, OPT, AFT(!), and gregev (Greg Everrett?), bingo. I'm under "Chris S". I think Mel might be on there too.
I'm not quite that old. Didn't start CrossFit until 2008...cool to see the OGs though!