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Wednesday 07.25.12

3 rounds as shown:

21-15- and 9 reps, for time of:
Thruster, 20-30 lbs

21-15- and 9 reps, for time of:
Thruster, 20-30 lbs

21-15- and 9 reps, for time of:
Thruster, 20-30 lbs


  1. How can I mod the Thruster or can I sub something? I don't have weights or a bar…I have a TRX (I made….cheaper….)though…maybe something with that? Thanks!

    1. Well, I don't know what a TRX is but you can modify by using soup cans or a broom stick until you can run to Target and get some weights. 🙂

  2. Round 1: 4:31
    Round 2: 5:21
    Round 3: 4:15

    The push ups were super hard in round two my arms were like noodles. haha I used 30 pounds for round one and two then used 20 pounds for round three. Great workout!

    Thanks! This is such a great site! 🙂

  3. Stephanie says:

    Do you have a facebook page that we can also follow? Thanks

    1. Thanks for posting that. I try to find Crossfit demos with dumbbells but it is difficult.

  4. Anonymous says:

    14:57… great burn! finished my workout with a stroller run and am ready for the day.

  5. 3:44 (20lb)
    4:08 (10lb)
    3:33 (bar)

    This was killer, and loved it! thanks!!

  6. First time doing a CrossFit workout and I loved it! Can't wait to see my times drop. Great website!

    6:02 (push-ups nearly killed me)

  7. 3:20
    Total: 10:50
    20 lbs

    Wow Mamas! That was a lot of thrusters! 135 thrusters!! Can't believe that. Felt it.

  8. @Jenni No problem! I only have dumbbells, but I have always been able to find some modifications. http://www.exrx.net is great for that. I always find demos there to do the exercises with proper form with dumbbells.

    Thanks for the effort of keeping the blog up. The workouts are always quick, tough and effective.

  9. First time joining you and I really appreciate you making the time to share your workouts with us!

    4:25 Even the last set of situps killed me!

  10. Wow. That was excruciating…I can't even type…my arms are jell-o. 2nd day at Crossfit. I had to talk myself through this. I haven't sweat so much in a long time (granted it's also actually 81 degrees in my apt – no AC…but still). Thank you, Jenni. It was so hard. But I feel so proud of myself – even though my times are crazy slow.
    I modified the thrusts by using a resistance tube that I have. I stepped on it so it was taut through the thrusts. It's rated at 10 pounds resistance, but it felt like 1,000. 🙂 Modified push ups too.

    9:26 (I had to stop a lot, but I did it!!!)

    Jenni, Here is a video on building your own suspension trainer "TRX" (cost me about $25 and I love it, vs the $200 TRX)):


    Great work out.

  11. SMOKED!
    All with a broomstick since I am still new and wanting to make sure my form is good before adding to much weight.
    Do you recommend doing a run before or after the workout? Thanks!!

    1. I would say that if you do want to run, definitely do it after so it won't mess with your times.

  12. Kelly S here day 3!


    I'm a sweaty mess but feel great!!

  13. Day 2!! So intense! For the first round I used a barbell but I couldn't find clips for the weights so I switched to dumbbells. 20# every round.

    3:53 (girlie push-ups for now!)

    Not sure I'll be able to walk tomorrow but I'm loving it!

  14. Great Thanks! I'll start that tomorrow for sure!

  15. Anonymous says:


    I am knackered. Get work out. Thanks

  16. 6:52 30 lbs
    7:52 330 lbs (misread the w/o and did sit ups here too)
    8:16 30 lbs

    now I must do my push ups…. 🙂

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