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Friday

240705

Workout of the Day

96

Guest Programmer – Christian Harris
June 24-July 7, 2024

In 2 minutes:

7/10-calorie Echo bike
10 burpees over the bar
In remaining time, max squat clean thrusters

Rest 2 minutes between rounds.
*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

♀ 65-lb barbell
♂ 95-lb barbell

Scaling:
This interval workout is designed to challenge your limits — push hard for 2 minutes, then optimize your recovery to sustain consistent performance throughout each set. Aim to complete the bike segment in around 45 seconds, with some pushing for closer to 35 seconds or less. Focus on finding a quick pace on the bike that allows you to seamlessly transition to the burpees. After finishing the 10 burpees, use the remaining time to accumulate squat clean thrusters. If you complete 50 reps, the workout is over, otherwise this is a 5-round workout for max reps.

Be sure to prioritize recovery between rounds with the one-to-one work-to-rest ratio, ensuring you maintain intensity throughout. Embrace the challenge today and aim to hold onto the barbell until the very last second!

Intermediate option:
In 2 minutes:

7/10-calorie Echo bike
10 burpees over the bar
In remaining time, max squat clean thrusters*

Rest 2 minutes between rounds.
*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

55-lb barbell
75-lb barbell

Beginner option:
In 2 minutes:

5/8-calorie Echo bike
7 burpees over the bar
In remaining time, max squat clean thrusters*

Rest 2 minutes between rounds.
*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

35-lb barbell
45-lb barbell

Coaching cues:
Every thruster requires moving from full flexion to full extension against gravity, challenging almost every major muscle group.

The thruster is a powerful way to push physical adaptation and improve everyday life, from moving a heavy suitcase to an overhead bin to playing with your kids, and so much more.

Resources:
Bar-Facing Burpee Efficiency Tips
The Clean
The Thruster
The Squat Clean Thruster With Nuno Costa

Find a gym near you:
View the CrossFit map

Comments on 240705

96 Comments

Comment thread URL copied!
Kolbey Wegner
July 31st, 2024 at 3:58 am
Commented on: 240705

13:34, 14-14-14-8. Scaled to 10cals on rower and used 65lbs.

Comment URL copied!
Nicholas King
July 18th, 2024 at 4:53 pm
Commented on: 240705

In 2 minutes:

7/10-calorie Echo bike

10 burpees over the bar

In remaining time, max squat clean thrusters*

Rest 2 minutes between rounds.

*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.


34kg bar


21 reps

Comment URL copied!
Mélanie Souleyreau
July 17th, 2024 at 2:27 pm
Commented on: 240705

RX'd Woman - 65lbs

42 reps / 10 - 9 - 8 - 7 - 8

Comment URL copied!
Lynette Vrba
July 16th, 2024 at 9:35 pm
Commented on: 240705

In 2 minutes:

7/10-calorie Echo bike

10 burpees over the bar

In remaining time, max squat clean thrusters*

Rest 2 minutes between rounds.

*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

♀ 60-lb barbell

13 reps 

Comment URL copied!
Craig Senft
July 14th, 2024 at 4:59 pm
Commented on: 240705

12,12,11,15

done in 4 rounds RX

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Matthew Moran
July 14th, 2024 at 2:06 pm
Commented on: 240705

Horiz burpees

8+7+5+7+8 = 35 rx

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Matthew Moran
July 14th, 2024 at 2:06 pm

Whoops not rx - I used hammer strength air bike

Comment URL copied!
Mikhail Laptev
July 13th, 2024 at 3:20 pm
Commented on: 240705

Intermediate

Assault Bike

17 reps

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Ralph Keeley
July 12th, 2024 at 3:38 pm
Commented on: 240705

M/38/6’/173#


Subbed C2 bike calories for Echo bike; bar-facing burpees.


6/6/7/6/6

(All singles)


Deo gratias

Comment URL copied!
Eric Hotaling
July 12th, 2024 at 2:23 am
Commented on: 240705

RX

14,10,10,10,6

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Luis Oliveira
July 11th, 2024 at 11:33 am
Commented on: 240705

35 reps

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Jacob Roszko
July 11th, 2024 at 1:13 am
Commented on: 240705

Rx


13, 11, 11, 9, 6


17:36

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Matt Endsley
July 10th, 2024 at 11:02 pm
Commented on: 240705

Matt


21


100m run

10 burpee over bar

95# squat clean thrusters (unbroken 3-4-4-4-6)


Holly


35


100m run

10 burpee over bar

65# squat clean thrusters (unbroken 7-7-6-7-8)


Sy


14


100m run

10 burpees

20# dbs squat clean thruster (3-3-2-2-4)

Comment URL copied!
ART SHELDON
July 9th, 2024 at 2:21 pm
Commented on: 240705

M55/150


5 x 2:00 of;


7 calorie row

10 burpees

max reps SCT 65#


40 SCT

Comment URL copied!
Christopher Maggitti
July 8th, 2024 at 2:55 pm
Commented on: 240705

Got 6 SCT each round. What a gasser!

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Christy Carr
July 8th, 2024 at 12:20 pm
Commented on: 240705

Rx 6, 5, 5, 4, 5

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Scott Wiedmeyer
July 7th, 2024 at 9:55 pm
Commented on: 240705

37 / M / 5'9" / 140lbs


8 calories Assault Bike

7 burpees over bar

65lb squat clean thrusters


6-4-4-2-3 = 19


Did this after an hour or so at the rock climbing gym.

Comment URL copied!
John Clarke
July 7th, 2024 at 1:56 pm
Commented on: 240705

25 reps, 5 each at 75lbs


Rowed for calories. "Burpees over X" are painfully slow for me.

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Nicolas Krohn
July 7th, 2024 at 10:56 am
Commented on: 240705

Rx

32 reps (7/7/6/6/6)

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Dave DeCoste
July 6th, 2024 at 10:00 pm
Commented on: 240705

8,9,8,8,7 = 40 reps

subbed 12 cals on bike erg

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Brett Hoffman
July 6th, 2024 at 5:56 pm
Commented on: 240705

Rx- 40 reps


squat clean thrusters in singles the whole time

Comment URL copied!
Az Native
July 6th, 2024 at 5:19 pm
Commented on: 240705

5,4,5,4,3 total 21 with 40lb DB’s for squat clean thrusters, 100 single under for cal bike, burpees as rxd.

Nebraska Tailwaters CG, pavement a little uneven. Smoker…

Comment URL copied!
Sean Sullivan
July 6th, 2024 at 4:39 pm
Commented on: 240705

35 reps rx male 50 188lbs

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Dillon Bramblitt
July 6th, 2024 at 3:46 pm
Commented on: 240705

Rx= 33 Clusters (95)

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Steven Kim
July 6th, 2024 at 3:26 pm
Commented on: 240705

M/54/165

7 cal row

11/12/9/10/8 (65#)

Comment URL copied!
Pharm Daddy Frank
July 6th, 2024 at 3:08 pm
Commented on: 240705

Intermediate

5,4,4,4,3

brutal wod

Comment URL copied!
Johnny Solo
July 6th, 2024 at 2:03 pm
Commented on: 240705

Rx

6-6-5-3-5

m/39/241

🥵

Comment URL copied!
Vito Zolota
July 6th, 2024 at 5:44 am
Commented on: 240705

M/50-54

Rx TT -> 43:59 ~ 5:32

Ordinary 8K - 46:00 ~5:38

Comment URL copied!
Vito Zolota
July 6th, 2024 at 5:47 am

Messed the link, it’s 240706 wod

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Vito Zolota
July 6th, 2024 at 5:48 am

Messed the link, it’s 240706 wod

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Eduardo Pérez Román
July 6th, 2024 at 1:47 am
Commented on: 240705

In Rx 2 minutes for:

10 cal bike

10 burpees over the bar

Rest of time Squat Clean Thrusters 95 lb

11+10+7+6+5+3+4+4

In total of 8 rounds

The wod its huge bit Hearts

Comment URL copied!
Pharm Daddy Frank
July 6th, 2024 at 1:12 am
Commented on: 240705

I read this as just burpees over a bar, I.e. can be parallel, not bar facing burpees? Think it matters? Garage is a bit cramped, I can make room if I have to but it would be a pita.

Comment URL copied!
Lincoln Kerger
July 6th, 2024 at 1:39 am

Correct, bar facing or lateral, pick your poison. You can probably cycle lateral a bit faster in my opinion.

Comment URL copied!
Lucas Ismael
July 6th, 2024 at 12:27 am
Commented on: 240705

10+8+12+9+11

Comment URL copied!
Lincoln Kerger
July 6th, 2024 at 1:39 am

Great job!

Comment URL copied!
Quinn McCutchen
July 5th, 2024 at 11:39 pm
Commented on: 240705

54 yo M/ 5'9"/ 152 lbs


5 + 5 + 4 + 4 + 5 = 23


as Rx'ed except subbed rowing for calories (no bike)

Comment URL copied!
Gabriel Fugate
July 5th, 2024 at 11:29 pm
Commented on: 240705

Rx 6, 10, 6, 7, 7.

Comment URL copied!
Derek Mitchell
July 5th, 2024 at 11:26 pm
Commented on: 240705

Intermediate weight 75#

10 cal bike

10 thrusters (reduced to 8 for rounds 3-5)


total squat clean thrusters - 21

Comment URL copied!
Coastie Nick
July 5th, 2024 at 9:48 pm
Commented on: 240705

Equipment scale: Subbed 10 rower cals for bike cals:


7-8-7-6-6 (34 total HSCT)

Comment URL copied!
Coastie Nick
July 5th, 2024 at 9:51 pm

Typo: 34 total *Squat Clean Thrusters (from floor)

Comment URL copied!
Lincoln Kerger
July 6th, 2024 at 1:33 am

Hell yeah bro!

Comment URL copied!
Mike Munsee
July 5th, 2024 at 8:35 pm
Commented on: 240705

M 53/205/6’

Forgot to mention that I rowed 10 cal instead of the assault bike.

Comment URL copied!
Mike Munsee
July 5th, 2024 at 7:44 pm
Commented on: 240705

M 53/205/6’

Scaled barbell to#75.

13

13

12

12.

Comment URL copied!
Coastie Nick
July 5th, 2024 at 9:49 pm

Nice work

Comment URL copied!
Lincoln Kerger
July 6th, 2024 at 1:33 am

Well done!

Comment URL copied!
Michael Arko
July 5th, 2024 at 6:37 pm
Commented on: 240705

10 calories rowing, 10x burpees over bar, 65-lbs squat clean thrusters

7-8-7-7-8 = 37 thrusters

Comment URL copied!
Lincoln Kerger
July 6th, 2024 at 1:35 am

Solid!

Comment URL copied!
Shaun Gardiner
July 5th, 2024 at 5:27 pm
Commented on: 240705

4-5-5-4-3 that was rough

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Sam K
July 5th, 2024 at 4:54 pm
Commented on: 240705

Rx

10,8,10,10,12*

*Last rep just after the bell

Still have an uncalibrated air dyne, calling 4cals ~ 10cals.


Son(16)

@75lbs, same air bike calories

14,10,5,5,8

Comment URL copied!
Michael Arko
July 5th, 2024 at 6:40 pm

Both of those scores are awesome!! -- Especially your kid who makes me look like the old man (I deny) that I am.

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Coastie Nick
July 5th, 2024 at 9:51 pm

Fantastic

Comment URL copied!
Lincoln Kerger
July 6th, 2024 at 1:32 am

Great job to both!

Comment URL copied!
Jon Wilson
July 5th, 2024 at 4:49 pm
Commented on: 240705

Rxd

7-6-4-5-6

Comment URL copied!
George Ponte
July 5th, 2024 at 4:32 pm
Commented on: 240705

Rx

9,9,9,8,6


41 reps

Comment URL copied!
Madelina Tuinder
July 5th, 2024 at 4:18 pm
Commented on: 240705

Intermediate 2 min/5 rounds:

30 max reps

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Dave Schroetter
July 5th, 2024 at 4:01 pm
Commented on: 240705

M- 53/ 5'7 / 220

Intermediate scale

Brutal combination for me

rnd 1- 4 rnd 4- 5

rnd 2- 5 rnd 5- 3

rnd 3- 5 Total-22

Comment URL copied!
Reiner Lozada
July 5th, 2024 at 3:30 pm
Commented on: 240705

I done that in scaled version:

40 Reps. I feel dead haha

Comment URL copied!
Charles Meyers
July 5th, 2024 at 2:57 pm
Commented on: 240705

Beginner option:

7 reps

5 reps

8 reps

8 reps

9 reps

Comment URL copied!
Favo K
July 5th, 2024 at 2:40 pm
Commented on: 240705

Pre-WOD: mini triathlon:

3 mi road run, 3 mi bike ride, 330 m swim

Then-modified to:

12 cal row

10 Burpees over Bar

SCTs @ 55# barbell

5/6/4/4/6: 25


My internet is out; borrowing a hot spot, so great job to everyone else who shows up & does the work today!!!

Comment URL copied!
Lincoln Kerger
July 5th, 2024 at 3:14 pm

That is a lot of work, even before the WOD! Great job Favo!

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Coastie Nick
July 5th, 2024 at 9:52 pm

Good work

Comment URL copied!
Stacey Thompkins
July 5th, 2024 at 2:15 pm
Commented on: 240705

M/49/6'2"/185#


Intermediate scale 75#

7 reps each round....I did 8 reps in 3 of the rounds but didn't get it overhead before the timer went off

Comment URL copied!
Lincoln Kerger
July 5th, 2024 at 2:16 pm

Good work!

Comment URL copied!
Favo K
July 5th, 2024 at 2:29 pm

Awesome!

Comment URL copied!
Lincoln Kerger
July 5th, 2024 at 2:14 pm
Commented on: 240705

Scaled/subbed - 10 cal rows, 65# BB

7-7-7-7-7 = 35


Like Jonathan said, "That was evil Christian". Knew that 50 may not be in the realm for me seeing that I've never been that fast at cycling burpees let alone burpees over bar. Kept rows 25 seconds or less.

Comment URL copied!
Favo K
July 5th, 2024 at 2:31 pm

Lucky 7s all the way down! Great job pushing through!

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Patrick A
July 5th, 2024 at 6:34 pm

that's a strong effort!

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Coastie Nick
July 5th, 2024 at 9:53 pm

Awesome consistency again!

Comment URL copied!
Lincoln Kerger
July 6th, 2024 at 1:36 am

Cheers ya’ll!

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Jonathan Elmore
July 5th, 2024 at 1:20 pm
Commented on: 240705

😈😈 That was evil Christian 😈 😈


50 (2 sloppy ones)


Didn't know it was possible but my kid said I made a sweat dragonfly😳 as I was gasping and flailing on the floor post wod.

Comment URL copied!
Lincoln Kerger
July 5th, 2024 at 2:16 pm

Awesome job!

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Favo K
July 5th, 2024 at 2:32 pm

Impressive! Extra points for sweat artwork

:-D

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Patrick A
July 5th, 2024 at 6:34 pm

amazing!

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Joe White
July 5th, 2024 at 12:36 pm
Commented on: 240705

In 2 minutes:

7/10-calorie Rows

10 burpees over the bar

10 squat thrusters

♂ 95-lb barbell


last round I finished at 2:18 to complete all thrusters. Total 50 in 5 rounds

Comment URL copied!
Lincoln Kerger
July 5th, 2024 at 2:16 pm

Great job!

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Favo K
July 5th, 2024 at 2:32 pm

Nice!!!

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Nathalie Dürbeck
July 5th, 2024 at 12:15 pm
Commented on: 240705

9 cal assault bike

10 burpees over bar

max squat clean thruster (65 lbs)


22 reps

5-4-4-4-5

Comment URL copied!
Russell Bracey
July 5th, 2024 at 12:09 pm
Commented on: 240705

How far should I run to scale for the bike? I don’t have one at home. Thanks, today will be my first time posting my results on here.

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Lincoln Kerger
July 5th, 2024 at 2:15 pm

Steven T. gave a pretty good sub below: 6 shuttle sprints, 25ft length, or 150m run.

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Juan Fiallo
July 5th, 2024 at 11:11 am
Commented on: 240705

5 rounds of:

10cal row

burpees x10

db push press 35#x10

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jean vergnaud
July 5th, 2024 at 10:00 am
Commented on: 240705

Rx

completed 50reps in 17:45 (5th rd)


-10

-12

-12

-10

-6

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jean vergnaud
July 5th, 2024 at 10:00 am

Keep your friends close and your bar closer

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Patrick A
July 5th, 2024 at 10:40 am

that's impressive!!

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Jonathan Elmore
July 5th, 2024 at 11:00 am

That’s awesome!

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Lincoln Kerger
July 5th, 2024 at 2:14 pm

Fantastic!

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Favo K
July 5th, 2024 at 2:33 pm

Well done!!!

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David Severn
July 5th, 2024 at 9:05 am
Commented on: 240705

Inter


1 + 7

2 + 10

3 + 8

4 + 7

5 + 8

Total 40

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Favo K
July 5th, 2024 at 2:34 pm

Good job!

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Ellie Lloyd-Hancock
July 5th, 2024 at 8:28 am
Commented on: 240705

26 reps rx - 6/6/6/5/3

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Favo K
July 5th, 2024 at 2:42 pm

Good work

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Patrick A
July 5th, 2024 at 6:58 am
Commented on: 240705

23 Reps rx. 5-7-4-4-3

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Favo K
July 5th, 2024 at 2:34 pm

Great!

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Lincoln Kerger
July 6th, 2024 at 1:36 am

Good job having a go at this Tx!

Comment URL copied!
Amedeo Alessio Cerea
July 5th, 2024 at 4:43 am
Commented on: 240705

Rx: 20reps

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Steven Thunander
July 5th, 2024 at 12:14 am
Commented on: 240705

Globo wod: assault bike is 9/12 calories (same for Xebex or Aerodyne). If using a c2 bike or spin bike do 300/350 meters. Row sub 12/15 calories, run subs are either 6 shuttle sprints down and back 25ft or 150m run (track, or treadmill with high incline), or 50 double unders. Dumbbells sub dumbbell squat clean thrusters 25/35lb dumbbells, and do the burpees over the dumbbells. Scale as necessary as to get each element done within 45 seconds, leaving at least 30 seconds for clusters.

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Steven Thunander
July 5th, 2024 at 12:16 am

Intermediate dumbbells 20/30lbs, scaled 15/20lbs.

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