Mother Thruster c/o FG2015

Mother Thruster c/o FG2015

For time complete: (20 Min cap)
800m run
60 Pull-ups
30 Thrusters (135/95)
5 Rope climbs

Post time and scale in comments.


This is one of the accessible markers on how you can gauge your fitness, improvements and what you need to improve in your lifetime pursuit of fitness. For those who have been participating you can compare to your previous year(s). You also can see where you are in your “age” group in the worldwide CF community. So, it’s not just about making it to the regional or the games; so get yourself signed up soon! Make sure you add “Atomic CrossFit” as your Affiliate team during registration. Register at

Also so you can plan ahead, come cheer ACF athletes Beth Spearman and Matthew White as they compete against some of the best athletes in the Nation. Bring your ACF gear and represent! ‪

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WHAT HAPPENS WHEN WE DON’T SCALE by Josh Bunch of Practice CrossFit

I said ten-minutes and I meant it.

Most needed only eight.

“Ten-seconds,” I warned the only athlete in a class of a dozen still moving.


He spiked the bar, kicked the bumpers like they were flats and clawed at his belt. The rest of his class, a team victorious and eager to celebrate a hometown win, high-fived each other and avoided the pouting child of a man as if he had leprosy.

“I trusted you to pick the right weight, not necessarily the weight on the board,” I said. “Fail me again and I’ll load your barbell for you every time.”

Annoyed at himself and wanting to punch my audacity in the teeth, he said,”I know … I didn’t think I could do it, but I wanted that RX.”

We’ve all been there, tempted by two little letters, desperately hoping to improve. But performing the workout as “RX” isn’t always the way to get better. And when it’s all said and done, better is exactly what we want. Because my friends refused to scale his jerks–a movement he struggles with–he turned a Metcon into a Skill: exactly what I said not to do.

We may surprise ourselves when we don’t scale tomorrow’s training. Records may be broken and we may do things we’ve never done. But most of the time, like my irritated friend who let his desire overcome common sense, we miss the point entirely.

When we don’t scale, we turn fragile knees into smoldering coals.

When we don’t scale, we take 20-minutes to do a 10-minute workout.

When we don’t scale, tomorrow becomes a rest day when we should be training.

Fitness can be a fortress built on good decisions, or a shack plagued by shortcuts. You decide.

9 Responses to “Mother Thruster c/o FG2015”

  1. just jerry

    19:45 (rx) that was a tough one. Thanks for the tips, beth. Good job 8:30.

  2. Easy Rider aka Robert Hammond

    17:52 ? 30 strict PUs / 75# / 4-5 rope climbs

    Lost count on rope climbs, so it was either 4 or 5.

  3. Kyle D

    18:16 (10 pull-ups before ripping hands/50 ring rows; 95#)
    That WOD was a mother thruster for sure. Ugh.
    Good luck this weekend Teach!! Remember….WWKDD 🙂

  4. Southpaw

    18:58 (rr, 45). Awesome WOD. Broke my jump rope during DU practice :(.

    Great work 4 pmers! Wonderful class!