43 years old, RX versión, every set UB, 2:54

21-15-9
 thrusters 30 kg
pull-ups
time cap 6.20

남(m)/46/171cm/94kg/230422/
Fran
21-15-9 reps for time of:
Thrusters
Pull-ups
♀65 lb. ♂95 lb.
Post time to comments./
오늘기록 12분 02초/
최고기록(38/78/131113/두번째와드) 6분18초/
토요일 저녁 첫번째와드

CFWUx2 10*45thr*3 5*95thr
7:06

Performed this on 2/22/2021.  Beat previous PR by 1 sec. 

M/60/5'10"/190#

2:06 Rx'd

10:00 strict is my slowest time since 2010. I thought I'd done it more recently but my last recorded attempt was:
5:12 (pb) 19.06.13 as rx'd
I should probably reduce the reps in future to 15,9,6 and keep the weight.

4:09

9:02
Rx’d

9:40rx

85# 
8:31

5:19 rx 
190511 - 4:42 rx
171207 - 5:10 rx

No barbell and no pull-up bar so I used 25# dumbbells for thrusters and bent over ring rows
4:41
Performed on 8/15/20

M/35/5'9/190
4:12 RX

M/34/6'/175#

4:03 Rx
(:02 PR)

M/42/6’3”/215
5:42 really steady on injury recovery 

prev:
38 y.o.:
4:47 Slow and steady on Pull-ups 
Prev: 4:21, 3:49, 3:58, 3:35(PR), 4:22, 4:07, 4:13, 4:31, 3:43, 4:12, 4:25, 4:07

Lucas - 9:58 w/ 32.5# dbell thrusters
Me - 13:19 as rxd; thrusters continue to crush my breathing

6:28 
Compared to 7:35 in 2016-17 ish and 
6:55 @ 55lbs.!! 

3:37

3:39 (190510 2:41) 🇰🇷 M/46/93kg
CFHIM - MAKING PEOPLE BETTER

3:11 Rx

21 second PR from 2017

M/27/6’1”/195

5/3/1 Sqt- 3x5@ 110, 130,145

WOD- 9:17 
Thrusters@65 & chinups 
*(mostly strict-- I need technique work on kip & b-flys) and after night shift- 😴

M/180/5’10
Thruster @95
strict pull ups

5:27

8:42 s
55# 

21-15-9 thrusters
15-12-9 pull-ups 

f/23/5’5/140#

5:31 of work

20:00 of rest after ...lol

First Fran in 10+ years
75# 11:45

M/24/5'8"/160lb

200805 - 3:35 - Rx
190510 - 8:00 (during a period where I was only training 1-2 times a week)
all time PB was 4:18 

5:56

21*15*9 thrusters x 50 lb, pull-ups (modified jumping/eccentric focus) 14:55

Warm up: 100 SUs (consecutive for 1st time, and no leaking as a bonus!) 

3:59

6:40 Rx (PR, compare to 7:17)

13:36 Rx

10:43 65# green banded pullups.

21-15-9 reps for time of:
Thrusters     DB 12KG
Pull-ups         2 rest 2 rest.... until 21,15,9

21:00    

Make that 5 of us sub-4 for a PR! Old was 4:17, now it's 3:58. Super happy (while also feeling super physically ill).

First Fran: 9:25 at 65#.

Fran Rx 

Connor M/38 13:20

Sheri F/37 13:54

4:09  (3:28 pr)

Fran
21-15-9
Thruster
Pull-up
Rx' 07:02:94

Sc to 80#
9:34

3:56, 28 sec PR, but thought I'd be faster. Did butterfly pull ups on a fat bar. My feet kept hitting the wall cuz it's about 2 ft away and messed up my flow, but overall happy with the PR

6:40
strict pullups

21-15-9
Thrusters 75#
Strict Pull Ups
5:39

5:20
Scaled- 75 lb thrusters 

M/39/111kg
Thrusters 40kg
7'44"  
Fiz os thrusters sem quebrar com 40kg e pulei no pull up de 1 em 1, sendo que tive varios no rep onde meu queixo não passou da barra. Fiz na minha barra do rack e ela balança muito não possibilitando a conexão do movimento.

Rx in 6:40 compared to 6:45.

Jackie:
35#
ring row
4:34 compared to 5:08

8:40 Rx. “Welcome back”.

M/45/6'2"/185#

Modified to 35# DxKB the rest as rx'd
3:41

6:40 Rx

Struggled 

Rx’d
3:52 (PR)
Last time was old PR and was 4:07

M/37/175#/68”

30 min Peloton

For time 21-15-9
Thrusters (35#)
Ring Rows
10:17

50 Butterfly SUs
50 Russian Twists-10#

3:59 Rx 
2 second PR
M/42/5’/8”/160

5:45

3:50 Rx
After spending years at just over 4 min, very happy with 11 second PR!
History:
8/20/2014 - 8:20 
9/18/2014 - 6:15
12/03/2014 - 4:29 
7/4/2015 - 4:08
7/26/2016 - 4:02
9/12/2018 - 4:01
m/52/5'11"/200#

40 lbs
band assisted pull-ups/chin-ups 

12:28

M 32, 93kg, 181cm

First time did this workout. 
my gym was like a sauna

Rx 5:05

7:05 Rx. 

5:16
db thrusters (40# ea side)

Rx 3:59 (2 sec PR) 

35/195/5’9/M

Had to scale to equipment so did 
15-12-9
Db thrusters at 65s
Strict Pull up
Got 7:24

M 50/190/6’
5.03@#75.

Fran
4:26  Rx (PR)

Compare to 4:28 Rx (PR)

New PR by 2 sec. But my son came in to talk to me on the set of 15 pull-ups so I could be 1 under or over. 🤷🏻‍♀️

R d
9:32

M48, 40lb DBs

5:01

Hotel gym

dumbbell thrusters
renegade rows
35lbs dumbbells

4:36

M/48/85
85#
4'11"

Thruster 75lbs
pull-ups band
7:10

8:37 rx
first Fran in over 10 years. 

Fran Rx - 8:52
*This WOD and I haven’t gotten along in nearly 10 years! 

7:14
Double 20kg kettlebell thrusters
Ring pull-ups
43/1.78m/75kg

Male 50 181cm/76kg 
7:07 Rx'd 

2:27 rx
All unbroken
First thing in morning

Awesome article 

Time: 5’30”RX, you can improve

4:44 time
Did dumbbell thrusters (each dumbbell 11.5 kg) 
21-15-9 

Pullups I did a different rep sceme:
8-6-4

WOD ANALYSIS

Coaching notes:
This exercise is a benchmark for evaluating progress.

Modality: This benchmark WOD is a couplet modality that combines a moderate weightlifting movement with moderate skill gymnastic movement.

Purpose: The training purpose is to improving the stamina. The biggest challenge of this program is training with high heart rate. In addition, this exercise places the most focus on the upper body muscles, though the leg muscles are also involved in the squat part of the thruster.
In fact, this WOD is fire the shoulder and hip muscles because both movements challenge them. The shoulder muscles have the major role and the hip power is needed for full hip extension and so creates the explosive power. The athlete must complete the exercise in the shortest possible time to earn more points, so the shoulder and hip muscles are under the greatest challenge. 

Note: This short time WOD challenges and improves the lactate tolerance threshold.

Scale method: The weight of thruster and the reps of pull-up should be set so that athletes do them without any break. Otherwise, trainers are advised to scale the weight and reps. 

Time to perform: This high intensity WOD takes about ≈ 5 min. Advanced athletes can complete this WOD less than 2 minutes.

Running a class: Trainers have ≈ 55 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Physiology (GPP): Stamina and strength play the major role in this exercise. Furthermore, cardiorespiratory, flexibility, balance and coordination are challenged.

Physiology (energy pathway): The lactic acid system is the dominant energy pathway in this exercise program.

Anatomy:
Thruster: Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps.
Pull up: Rhomboid, Latissimus dorsi, Biceps.

Running a 60 min class:
Whiteboard ≈ 3 min
General warm-up ≈ 7 min
Specific warm-up for thruster ≈ 7 min
Specific warm-up for pull up ≈ 5 min
WOD ≈ 5 min
Cool-down  ≈ 10 min

Additional time: It remains ≈ 22 minutes that can be divided in specific warm-up or cool-down

You can see my other analysis in my instagram page. 
Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

RX:3'31''.(Butterfly)(Unbroken)
https://youtu.be/hZ5bpWaMMX4

subs: 2 x 45# DBs for thrusters

5:55

Champions Club Scaling Notes

RANT
I love shit-talking on the basketball court of football field. I actually got yelled at for shit-talking at one of our kids tennis matches last year (apparently saying "she can't handle your serve Alexis!" is not allowed in the noble sport of tennis. When you do something cool in a sport, it feels good, and makes it fun to let people know about it.

Doing good in CrossFit sucks so, so bad. I just can't imagine someone wanting to actually brag about posting a sub-3 Fran, or a sub-7 Helen. Like, okay, you're sweet at CrossFit? You wanna go ahead and demonstrate Barbara? CrossFit continues to be the most humbling thing I have ever experienced in my life. The cost to post a good result can sometimes be so freaking miserable.

WHAT ABOUT THE MOVEMENTS
Thrusters - squatting, jumping, core-to-extremity, overhead, pushing
Pull-up - pulling, overhead, skill (kip), global extension/flexion

WHAT ABOUT THE FORMAT
Don't be married to the rep scheme. I know it's a benchmark, but subbing ring rows and 35-lb. thrusters is not going to give you the same effect. The thrusters weight is meant to be light enough to go straight through, but only my like 1 or 2 reps, which makes this miserable. Same with pull-ups.

TECHNIQUE SCALE
5 rounds of:
21 thrusters
21 kips

CONSISTENCY SCALE
3 rounds of:
21 thrusters
12 burpees

INTENSITY SCALE
I mean...

MY STUFF
3:22 as rx'd

I'm really mad about this one. I was set up to go sub-3 for the first time in forever, then on the round of 9 I missed a thruster forward and had to reset, then I actually missed the pull-up bar when I jumped, costing me more seconds. I didn't quite go to "that place" today but I was in rough shape for about an hour after the workout. Very humbling; I got tempted to come off the half-cycle and probably should not have. But also good for me as a coach to feel like I'm going to do well in a workout and instead bonk. Haven't had that happen in a minute.

GENERAL FEAR LEVEL: 9