Wednesday 08.01.12

3 rounds for time of:
15 Hang power cleans, 20 lbs
15 Burpees

 South Central Regional


  1. I just did my first workout yesterday and I am sore today lol! I have not done today's yet, I will but I'm not looking forward to burpees! thanks for the great workouts! Also my b-day is Aug 4th 🙂

  2. Awful time today. 7:40
    Ran 2 miles before

  3. Anonymous says:

    35 lb. Hang power cleans

    Hamstrings screaming from yesterday…yay!

    1. 20 lbs total, so 10 lb dumbbells. It will always be total weight unless specified.

    2. 20 lbs total, so 10 lb dumbbells. It will always be total weight unless specified.

  4. awesome. that's what I did anyhow. 🙂 first workout since having twins. (and since getting pregnant actually…high risk pregnancy…heh.) 7:57. Modified for sure. Just takes time to get back in the swing of things!

    1. Kristin, I also have twins 🙂 my girls are 18 months old now. I started doing these WODs from Jenni's blog when they were around 7 months old and it has made all the difference for me getting back in shape!

  5. oh and my birthday's August 20th. I'll be here for the long haul! Lots to improve on!

  6. 6:13
    Have to try to get a video of my 2 year old doing burpees…..hilarious.

  7. Anonymous says:


    1st Day, 1st exercise in a long while. Used 10 lbs and did sissy pushups.

    Monica; birthday 01/25

  8. Anonymous says:

    What are hang power cleans?

    1. There are video tutorials on the right side bar of the full site or you can YouTube crossfit hang power clean.

  9. Happy August!

    9:50. 15#. I did PC, instead of Hangs…not sure of my technique – don't want injury. That being said they were more "clean" than any "power." 😉 I focused on form again.

    Burpees – I did mods, on knees.

    Goal was under 10min, so I'm proud! 🙂

  10. yikes…not my best performance. I ended up throwing in 3 sets of leg lifts(15)at the end because of how crummy I thought my sets went.
    In end…8:18.03.
    My 9 and 11 year old joined me today. They finished in 7:15.

  11. Oh…do you do any type of warm up prior to starting?

    1. Mary, the answer is no. I stretch before running…otherwise I just do it!

  12. 7:35. modified burpees for half. First day posting. Great workouts! Thanks for sharing.

  13. Mary – I'm new to this, but I've been jumping rope for about 5 min-10 min to warm up and doing some light stretches after that, if I feel my muscles are loose enough.

    Jenni? Thoughts on your warm up would be great! 🙂

    1. To be honest….I don't warm up. Jumping rope for 5 minutes! I would be spent before I even started the WOD. Crossfit is short and sweet and I need that to stay motivated. I stretch really well before I run and that's it. I would suggest stretching and then attacking the WOD.

  14. had to use my 8lb (16 total) dumbells!


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