Thursday 07.26.12

For time:10 Weighted squats, 30-40 lbs
10 Box jump overs, 18″ box (jump over your box)
10 Thrusters,  20-30 lbs
10 Power cleans, 20-30 lbs
10 Knees-to-elbows
10 Burpees
10 Knees-to-elbows
10 Power cleans, 20-30 lbs
10 Thrusters,  20-30 lbs
10 Box jump overs, 18″ box
10 Weighted squats, 30-40 lbs


  1. Kelly S –

    6:45 Woot! 25# all around

    I didn't have an 18" box to jump over, but I did have an 18" dump truck. 😉

  2. 7.42.3
    Tough one for me today. My glutes and quads are screaming from the first 2 workouts and my runs.
    Started with 20#'s and dropped for the last half.
    Excited to see strength and endurance build!
    Thanks for the great site and all the videos. They have helped me so much!!

  3. 8:33, 20 lbs throughout, 12'' box

  4. 7:36
    30lb Squats
    20lb Power Cleans, Thrusters
    15" Cooler (don't have a box, yet)

  5. OK, Mine was more like "Grandma style." But it's Day 3 for me and I did it.
    Modified up the wazoo…..handle of a broom for thrusters and power cleans, reverse crunches for K2E (no pull up bar yet), 8" box, no weight for squats.


    Focus is on getting through each day and working on form. Time will come later…but for now the workouts are intense, so I'm feeling good! 🙂

  6. I'm new to this as well…do you just do it one time through for the best time?

    1. Hi Stacey! Welcome!
      Yes, do it one time through and push yourself to finish as fast as you can. Usually about every 6 months, the WODs will repeat randomly and you will be able to see your improvement. But you will notice an improvement I'm your stamina and endurance right away. 🙂

  7. Just found your site.
    Second day.


    Didn't have a bar for power clean so just did 2 sets of thrusters.
    Weighted squats with a 32lb toddler on my back!

    This is killing me but its awesome! 🙂

  8. Michelle evans says:

    7:24. 30# squat. 20# everything else. 18" cooler:). Knees to elbows needs improvement:). Loving these workouts. I started one week ago today and my hubby is already seeing a difference in my body and so am I! I love it!

  9. 5:27
    35 lb thruster and clean
    40 lb squat
    14" box

  10. 6:24
    40 lb squat
    20 lb everything else

    100 lbs all
    Toes to bar

  11. 5:33
    30lb everything
    sits ups and leg lifts in place of KTE

  12. 10:29
    30lb everything
    12 inch box
    Day 2 for me. I feel like a turtle. Slow and steady. My 9 year old daughter kept right up with me today and she is LOVING it! She has her little 2# weights and is doing great!

  13. Days late, but 5:02

    95# squat
    20 # thruster
    65 # deadlift
    16" box

Leave a Reply

Your email address will not be published. Required fields are marked *