Thursday 09.01.11

Complete as many reps as possible in 7 minutes of the following rep scheme:
30lbThruster, 3 reps
3 knees to elbows
3 sit-ups
30lb Thruster, 6 reps
6 knees to elbows
6 sit-ups
30lb Thruster, 9 reps
9 knees to elbows
9 sit-ups
30lb Thruster, 12 reps
12 knees to elbows
12 sit-ups
30lb Thruster, 15 reps
15 knees to elbows
15 sit-ups
30lb Thruster, 18 reps
18 knees to elbows
18 sit-ups
30lb Thruster, 21 reps
21 knees to elbows
21 sit-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Post rounds and reps completed to comments:
Round 5, 42 reps each total

Compare to 04.27.11


  1. 4 rounds – 12 reps completed.
    (disclaimer: knees to elbows was more knees to waist)

  2. 6 rounds but was halfway through round 6 at 7:00 and had to finish so 8:28.
    10lb thrusters
    64 reps each.

    Mary- if you completed 4 rounds then you did 30 reps each.

  3. Chris- 6 rounds in 7:24
    incomplete (only 5 knees to elbows on last round) so 51 reps

  4. 5 rounds – 45 reps each

    had to finish last round so went to 7:54

    * reverse crunch instead of KTE (legs extend then pull in and reverse crunch up)
    * thrusters with 10lb hand weights


  5. 5 rounds in about 7:40 w/10lbs. My knees to elbows are sad, but a big improvement over last week. They kind of remind me of playing on the jungle gym as a kid.

    My 7yo works out almost every day on his own (he's strangely motivated like that) and decided he wants to do crossfit with me. He did 6 rounds in 7:43 with 2lbs (although he totally could have done more), and his knees to elbows were amazing!

  6. Brent did 5 rounds of push-ups, sit-ups and pull-ups (but halfway through switched to chin-ups).

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