3 rounds for reps of:
10 lb Dumbbell squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
40lb Deadlifts, 1 minute
Burpees, 1 minute
Butterfly sit-ups, 1 minute
Rest 1 minute
Post total reps to comments.
Compare to 11.25.11
I guess there is no time to post, I'm away from home & only had 15# to use for this WOD 🙁
I forgot to post that today marks the end of 12 weeks of CFM for me! Thank you Jenni and thank you Shawntae & the NoCo CFMs! The next 12 weeks are going to be even better :).
Squat cleans: 47
Shuttle sprints: 29
Is this your total number, or per round?
I could not get a good groove going today! But still a good work out!!
Squat cleans: 37
Shuttle sprints:13 (I think I went farther than 20')
I'm assuming you guys are posting total reps over the 3 rounds??
squat cleans: 36
shuttle sprints: forgot to count every time
burpees: 37 (all boy pushups)
crossfit situps: 60
Sprints across the yard with my 3 year old "helping"-13
Dead lifts 16#-90
Celebrating a full month of doing these workouts and I love it and feeling awesome!
I just found your blog this week and started your workouts. I'm an ultrarunner (just did a 50 miler and a marathon in the last 3 weeks), but apparently I have ZERO strength. ZERO. I'm so glad I found you. I think doing this will make me a stronger runner for sure!
I'm not going to post my results because it's just sad right now. I've go nowhere to go but up from here.
Geez Heather, you must be superwoman!
Here are my lowest sets:
Squat cleans: 28
Post total reps from all 3 rounds. 🙂
I am LOVING my new interval timer I found for Android, HIIT. Here's my totals (30lb DL and I misread the 20' so the first round I just did 1):
Sq Clean: 59
Shuttle Sprints: 13
Dead Lifts: 83
DBSQ @ 30lbs =48
DL = 71
Burpee = 36
CFSU = 71
Oh and DL at 60 lbs
Squat Clean (barbell) 65#- 20
Shuttle run- 15
Dead lift 45#- 52
Squat clean 48 (20 lb)
DL 43 (60lb)
Were we actually supposed to run backwards? I ran forward 20 than ran backwards 20?
Squat Clean: 78
Sit Up: 85
Love these workouts! I've been following for about a month now and have enjoyed each workout! I typically add weight and make a few adjustments because of where I workout. Today I did 60# for the lifts and did box jumps rather than the shuttle sprints because of where I workout:
Listing numbers for total 3 rounds.
Kate: Squat clean: 56 (9lb each arm, dumbbells)
Shuttle sprints: 20
Deadlifts: 43 (40lbs total, added to dumbbells)
CF Situps: 66
James: Squat clean: 30 (40lb added dumbbells)
Shuttle sprints: 36
Deadlifts: 58 (40lb added dumbbells)
CF Situps: 54
This one felt hard today! Probably still too much turkey in my belly!
DB squat clean: 71 @ 20lbs
20' shuttle: 23
40 lb dead lift: 56
so sluggish today…
10 lb Dumbbell squat cleans: 58
20' Shuttle sprints: 9
10lb dumbbell Deadlifts: 72
Crunches/leg lifts/bicycles: 60
round 1 with 3 & 6 year olds
round 2 with 6 year old
round 3 solo
Deadlift 20# instead of 40#=73
Burpee with full pushup=42
Thanks feels great, with a good sweat!!
(ummmm my core is so weak!)
Still in my first week. Did better than I expected. Burpees and situps are still really tough but definitely still recovering from turkey day!
squat clean= 40 with 8# dbs (took me a half set to figure them out)
deadlifts= 72 (1 set with 12# dbs (4+8 each hand) and 2 with 8# dbs)
CF situp/crunch/reverse crunch= 59
two subs… 10' shuttles instead of 20' and mountain climbers for burpees, everything else as rx'd
squat clean = 63
10' shuttles = 35
deadlift = 79
mountain climbers = 201
CF sit ups = 64
It's Saturday but i just did this workout. Did not count reps but i am sweating like crazy.
Made it through 1.5 rounds for my second WOD. I lost count of my reps though 🙁
8# Squat cleans 53
Deadlifts 66 (as of yet I only have 3# and 5# dumbbells so I used those)
Too busy shopping yesterday, but got 'er done today. I ran 6 miles, so I skipped the sprints, and used 20 lbs for the cleans and deadlifts.
This is my first comment, I tried 11-12-12 workout and loved it! Hope to keep this up.
Squats (no clean)-76
Didn't do the WOD today. My child demanded we go swimming instead. Two hours later I'm tired but my sprained neck and shoulder feels so much better
Hi! I'm new here and just did a WOD for the first time. Loved it! Thank you for posting.
Squat Cleans: 59 (8 lb dumbbells)
Shuttle Sprints: 29
Deadlifts: 91 (16 lbs)
CF Sit-Ups: 69
squat cleans 39
shuttle sprints 10
xfit sit ups 30
50 lbs rather than 40 and i think my 20 meters were more like 40?!
clean- 55 (10lb dumbbells= 20lbs)
DL- 89 (40lbs)
Xfit SU- 73
I have a feeling some of you might have missed the 3 rounds part of this!
Shuttle runs 30
dead lifts 38
crossfit situps 89
I didn't get to this WOD until Monday, so I wasn't even going to post it. But I decided to post, after all, since I'm hoping to see some progress next time!
Squat Cleans (20lbs): 40
Shuttle Sprints: 31
Deadlifts (40lbs): 65
Burpees (no push-ups included): 24
I am a day behind but thought I'd post anyway….
This is my second WOD so still getting the hang of it.
Squat clean: 56
Shuttle sprints: 28
Deadlifts (16 lb – don't have any heavier weights): 62
Sit ups: 71