Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent
Chris Spealler 15 rounds + 9 thruster, Dave Leys 13 rounds + 7 thruster, Laurie Galassi 12 rounds + 9 thruster (25lb), Pat Burke 11 rounds + 9 thruster (40lb), Austin Malleolo 10 rounds + 9 thruster (20′ rope), Kevin Montoya 10 rounds + 7 thruster, Karianne Dickson 11 rounds + 8 thruster (25lb).
Post rounds completed to comments.
“Competing With Diabetes–and Winning” with Steve Rodriguez, CrossFit Journal preview video [wmv] [mov]
WOD Demo with Chris Spealler – video [wmv] [mov]
WOD Demo at CrossFit Santa Cruz – video [wmv] [mov]
Pat Burke and Kevin Montoya on today’s WOD – video [wmv] [mov]
Worked out at home today because I felt like sleeping in! Scaled/modded today’s WOD based on what we have here and how I’ve scaled rope climbs in the past. I also mixed up the order in the first round so I just stuck with it. Here’s what I did:
12 min AMRAP of:
-5 towel pull ups (very slight jump)
-5 push ups (we don’t have rings so I did something that works the same muscles)
-9 15lb DB thrusters
9 rounds + 5 towel pull ups
Awesome class today. Ton’s of intensity. This is the first WOD I’ve seen in a while with 100% casualties. Everyone was on the floor after this one.
I did a little math and found out that this was my first CFI workout in 6 months. where did the time go. I feel like I am starting over.
I did 4 rounds. The first round with 60# BB and 45 for the other three rounds. I was dead and sick. but on the upside, these were my first rope climbs and I did not substitute them at all.