For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
Competitions:
Similar Wods
Friday 210521
Friday 210521
PairUP ThrowDOWN
For time, with a partner:
30 syncro deadlifts
30 syncro bar facing burpees
400 m run
20 syncro deadlifts
20 syncro bar-facing burpees
400 m Run
10 syncro deadlifts
10 syncro bar-facing burpees
400 m run
Rest 5 minutes, then:
10 syncro thrusters
10 syncro pull-ups
400 m run
20 syncro thrusters
20 syncro pull-ups
400 m run
30 syncro thrusters,
30 pull-ups
400 run
Time cap: 35 minutes
♀ 125-lb. deadlifts, 55-lb. thrusters
♂ 185-lb. deadlifts, 75-lb. thrusters
Post time to comments and/or register for the 2021 CrossFit PairUP ThrowDOWN and log your score there.
Workout Variations
Rx’d
(54 and under)
Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster
(55 and up)
Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees
Scaled
(54 and under)
Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
(55 and up)
Women 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Men 95-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Saturday 231216
Saturday 231216
Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.
Chaos
As many rounds as possible in 7 minutes of:
10 thrusters
10 bar-facing burpees
♀ 65 lb
♂ 95 lb
Chaos is a Deka Comp benchmark consisting of two fundamental CrossFit movements. The level of intensity reached in this workout should send you to a “dark place.”
Move quickly, but understand that 7 minutes is a challenging time frame to sustain speed. Your reps should be unbroken and methodical.
Enough said.
Good luck!
Post results to comments.
Scaling:
Intermediate option:
As many rounds as possible in 7 minutes of:
10 thrusters
10 bar-facing burpees
♀ 55 lb
♂ 75 lb
Beginner option:
As many rounds as possible in 7 minutes of:
7 thrusters
7 up-down bar step-overs
♀ 35 lb
♂ 45 lb
Focus on hitting depth in the bottom of each thruster and achieving lockout at the top.
Resources:
The Thruster
Bar-facing Burpee Efficiency Tips
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by wodphotography at CrossFit Antwerpen in Antwerp, Belgium.
Wednesday 231129
Wednesday 231129
Complete as many reps as possible in 7 minutes of:
1 legless rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls
♀ 65 lb
♂ 95 lb
Post reps to comments.
Scaling:
This workout is a sprint. Reduce the load of the barbell to maintain unbroken reps. Reduce the difficulty of the legless rope climb to minimize prolonged rest periods.
Intermediate option:
Complete as many reps as possible in 7 minutes of:
1 rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls
♀ 55 lb
♂ 75 lb
Beginner option:
Complete as many reps as possible in 7 minutes of:
2 pull-to-stands
3 bar-facing burpees
5 sumo deadlift high pulls
♀ 35 lb
♂ 45 lb
Movement resources:
The Legless Rope Climb
Bar-facing Burpee Efficiency Tips
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Sumo Deadlift High Pull
The Power of Progression, Part 3: Sumo Deadlift High Pull
Find a gym near you:
View the CrossFit map
Tuesday 130521
Omar
"Omar"
For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees