CROSSFIT SUFFOLK   ***  Forging Elite Fitness


"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Post time to comments.

Compare to 080312.

SCALING:  Looking at the comments from March 12, 2008, the last time this WOD came up, we found that, of those who commented, it was rare to see the above WOD done as prescribed.  The best prescribed time was sub-19 minutes(Amazing!) and the longest was over an hour.

Obvious scaling involves decreasing the weight of the thrusters and decreasing the rope climbs.  Those who are unable to do any rope climbs can do pull-ups or a pull-up modification.  If you prefer towel pull-ups please bring a towel!

Jiujitsu athletes…this is a good time to throw "Gi Pull-Ups" into the WOD.  Drape a gi over the pull-up bar, grab the gi collar and pull yourself up.

Domenica learning to back squat while practicing her game face!


DEFIANCE!  A few years back doctors told Hector he'd never walk again.  We wish the doctors could have seen him walk 50 meters and do 50 sit-ups for four rounds.


Modern Man A Wimp Says Anthropologist

Damn My Knee Hurts


5 Responses

  1. Mike D

    I will have to do this at home and I don’t have a rope. What do you think would be a good equivelent for the rope climbs. I figured I would do towel pulls, how many do think I should do for each set?

  2. George

    Hey Mike!
    Here’s the official CrossFit.com answer:
    3.1. What’s the best substitute for rope climbing?
    Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15′, and standard substitution is 15 towel pulls.
    There are 27 rope ascents in this workout which means, should you follow the CrossFit.com recommendation, you”ll have to do 405 towel pull-ups!
    Scale or substitute wisely!

  3. Mike D

    I scaled the workout like this:
    90# thrusters 21 reps
    60 Towel pullups
    90# Thrusters 15 reps
    45 towel pullups
    90# thrusters 9 reps
    30 towel pullups
    18 minutes flat. It got hard to hold on the towel at then end.

  4. George

    Good work and excellent scaling Mike!
    Patrick did the WOD as prescribed in 21:27!
    I had Active Release Therapy today and the doctor told me no working out…especially rope climbing. This one is going to have to wait for another day!

Leave a Reply