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Was in a hurry, so rested just 45 seconds between rounds.
Lunges are total (not pairs).
3.20
3.14
3.02
3.14
3.04
Thank you! Feeling the burn – especially on my abs 🙂
Good morning,
8.11
8.34
8.37
8.22
8.27
Thank you for posting these workouts. I am starting the CrossFit Endurance 12 week starter to train for a half marathon. Most of the CrossFit workouts on the program I do not have the equipment for a lot of the workouts that are included.
6:15
6;07
5;44
6:04
6:06
Did 2 1/2 sets boy PU, switched to girl.
4.05
4.03
4.02
4.06
4.04
Each set half boy half girlie rest as rx
4:48
4:15
4:18
4:24
4:16
4:47
5:08
5:17
7:07
4:51
(during the 4th rd my son made his first attempt to stand!! but then he fell on his back – thankfully my mat was out so he didn't hit his head hard – and he needed some hugs!) other than that, add some seconds here and there for stopping him from getting the x-box 😛 Great WOD!
Understood, Sarah, seems I'm always adding seconds to stop a fight, or because someone decided to sit on me, or the like.
Only had time for three rounds today, but that 3 min. rest in between was dreamy–we should do that always!
5:24
5:16
5:26
btw, that Thanksgiving day WOD was right on! so funny!
oh, no, I meant Leah! Sorry!!
Hi! This is my first workout on this site. I have done crossfit in the past, however, I have been absentee from workouts for about the last 3 months or so.
Only made 2 rounds this morning before I hit fatigue:
1. 4.18
2. 4.35
Thanks so much for the awesome at home work out!! I look forward to growing stronger with you all. -K
Welcome! And your welcome! 😉
Good to be back after taking a break over the holidays!
Did all boy p/u 🙂
4:22
4:20
4:18
4:42
4:24
1. 8:35
2. 8:16
3. 7:15
4. 7:36
5. 6:27
That was a challenge! Thank you for posting these workouts; this was my 2nd workout from your site.
I struggled most with the CF sit ups. I'm not sure I worked the abs as much as I was supposed to. I felt lots of pulling on my neck and shoulders as I strained to sit up. Maybe I'm just weak? 🙂 I watched the video a couple of times and used my sweatshirt as the towel under my lower back. Any tips on form?
4:10
4:02
3:32
3:46
3:50
My 3 minutes of rest was on the elliptical. Gotta make up for the Thanksgiving break!
3:07
3:00
2:54
2:56
2:58
Feels good to burn off all that pie 🙂
Loved that rest in between – went waay too fast though =)
4:44
4:13
3:56
4:05
4:01
2:47
2:38
2:27
2:29
2:20
You're an animal! I swear I am going to make you do this in front of me so I can learn how to be so fast! I was busting my butt to get under 3 minutes and couldn't do it!
I've done a few random workouts here, this is the first I'm actually putting in my time. 5 rounds, seriously?? I'm about to puke after 3 🙂
8:36 (lots of interruptions)
7:45
6:55
All girl pushups. Looking forward to getting stronger and posting those 2 and 3 minute times!
4:02
4:04
4:09
4:07
4:11
Did all girlie pushups. By round 3 I had to do 20 situps and then 20 crunches.
Averaged 4.29 each round.
Shawntae 4.24 each round.
Welcome newcomers and good job!!!
4:33
4:12
Don't know my one year old stopped my clock in the middle, but it felt faster!
3:33
3:37
Boy push ups, lunges total, rested 2 1/2 min in between, still dripping sweat! Thank you!!!
4:44 (holding 15lbs of fussy baby)
3:39
3:42
3:36
3:42 (holding sleepy baby)
all girl push ups, all cross fit sit ups. Regretting all the yummy eats this Thanksgiving! :-/
4:18
3:47
3:47
4:02
3:44
loved the 3 min break….I got to vacuum out my garage windows and around the weight set 🙂
Oh my….
1: 4:40
2: 4:29
3: 4:30
4: 4:20
5: 4:17
My goal was to be under 4 on the last round. Got closer! Thx Jenni!
Good job. 🙂
5:33
5:19
5:36
5:28
5:42
5:36
5:51
5:31
5:22
5:43
I did Friday's workout right before this one, so I could honestly only complete two rounds.
5:29
5:57
And btw, what in the world is Shirley doing in this picture?
She is pulling a truck! 🙂
3:36
3:30
3:29
3:22
2:57
4:24
6:05
6:12
5:32
7:03
I am gassed!!!!!!!!!!!!
Did wall p/u and was slow on my squats….I can't seem to get the form down and then it is even harder when you're fatigued from the previous exercises! Anyway, it is DONE!
4:30
4:13
3:47
3:40
3:38
Fun workout! The rests are nice!
I just started doing these workouts and I LOVE THEM!! I have been doing crossfit at a gym near my house but with my work schedule I am not able to get there very much! these workouts are just as good if not better and I love being able to work up a sweat at home!
I rested 1:30 between rounds and attempted mostly boy pushups with a few girly ones in between 🙂
1. 4:35
2. 4:06
3. 4:07
4. 4:18
5 4:03
4:01
3:29
3:34
3:36
3:08
Definitely feeling it in my abs, this was great workout to come back to after a 4 day break!
I ran 2 miles before the workout. I shouldn't have!!
5:20
5:36
6:15
And I was beat! It was an awesome WOD!
Thanks!!
1. 6:00 completed as Barbara
2. 4:16 elev.pu, reg lunge, bicycle crunch, sumo squat
3. 6:07 elev.pu, reg lunge, weighted su, air squat
4. 4:54 elev.pu, reg lunge, 10each side crunch, crunch, upper ab crunch, sumo squats
5. 4:25 on knees pu, reverse lunge, bicycle crunches, air squat.
I switched it up a little so I could power through all 5 rounds.
Can you please tell me HOW do you get faster with each round???
3:49
4:05
3:53
4:48
5:18
I almost quit after 4th round, but the 3 minutes did their magic and I jumped into 5th. All girl PU, the rest as Rx.
3:23
3:26
3:24
3:26
3:10
I did this after a 3.5 ml run, good workout!!!
Ran 2 miles first:
1 – 3:12 with planks (bad neck/back today)
2 – 3:52 – plank crunches
3 – 4:15 – cross fit sit ups
4 – 3:37 – bicycle crunches.
5 – did not finish!
This is my 2nd workout from your post…it's hurting me! Set number 2 = shaky legs!! Didn't time today – just wanted to get through all the sets. Thanks for this site – it's getting me going after more or less a 4 month workout hiatus! Cheers!
3:01
3:02
2:55
3:00
2:48
Girly pushups and walked for the rests. I'm starting to see an improvement after a month!
5:00
4:40
4:45
4:25
4:03
Almost broke four minutes!
4:32
4:40
4:25
4:36
4:01
I hauled my butt to get that 4:01!!!
1. 4:22
2. 4:49
3. 5:26
4. 4:44
5. 4:27
Great workout!
Modified crunches for sit-ups, all else as rx'd
5:20
4:57
4:51
4:50
4:49
Not sure how I got faster each time! I guess I got into a good rhythm!
7:27
5:02
5:36
5:09
5:23
Girly push ups. My legs were shaking so bad by the fifth round!
Since I've started following this blog I've lost 3% body fat and about 7 1/2 pounds (started middle of October). I can't wait to see where I am 6 months from now!
That is so awesome! Congratulations!
4:13
4:12
4:19
3:41 (I think I forgot a few lunges in there… got distracted)
4:13
Added 20 k2e for missing those lunges… Master's Mindset!
Great workout for a chilly CO day 🙂
Thanks!!
5:23
4:05
4:37
4:48
4:49
girl PUs
crunches & leg lifts instead of CF SUs – tailbone injury STILL not 100% better! 🙂
3:10
3:31- holding down a 2 and 4 year olds feet with my feet for sit-ups. 🙂
3:13
3:19
3:04
4:50
4:55
4:51
4:45
4:36
1/2 girl pu's
#1= unkown timer issue 🙁
#2=3:36
#3=3:35
#4=3:20
#5=3:28
All CFSU, 50/50 girl/boy PUs
4:36
4:23
4:29
4:12
3:52
Squats with 15 lb kettle bell squats are total
Results:
1-3.57
2 4.00
3-4.01
4-3.37
5-3.12
my legs are jello
1. 3:44
2. 3:35
3. 3:26
4. 3:50
5. 3:47
my oh my! I have a quick question for anyone to answer! I just started following the zone diet about a week and a half ago and I have found mine energy and times in my wods getting worse and worse. I have never been a big eater, in fact my family refers to my food portions as those fit for a bird, but when I was eating less and more actual grain carbs I found that my energy levels and times were better. Anyway I was wondering if anyone had any suggestions for low density carbs that would give me the energy boost I need 🙂 Sorry that was really long winded 🙂
Wow! Did wall push-ups, rest as rx'ed
7:46
8:24
9:01
8:30
8:47
So sluggish after that holiday break! Good to be back! 🙂
1st round was Crossfit situps, the rest were regular sit ups (can you tell??)
4:15
3:44
3:47
3:49
3:46
OMG! Can I tell I missed some days last week!! I could only complete 4 rounds – my legs were jello! If it wasn't for Pitbull's new cd, I don't think I could have finished without the fast paced music!
5:19
6:54
5:18
6:43
5:53
5:01
5:10
5:01
Got up late so I only had time for 4 rounds before the little man woke up! Great workout!
I found your site last week, and pulled from last week's workouts over the long weekend. My abs are shot, so I switched sit ups and lunges, and did 30 cfsu and 40 lunges.
4:35
4:10
3:33 (regular sit ups this round)
4:12
3:53
Question – if I don't have a barbell at home, how can I modify workouts that require one? Thanks so much! From the few workouts I've done, I really love this site, and my kids have fun timing me!
3:58
3:55
3:53
3:48
3:55
i just might throw up. seriously.
8
5
5.5
5.42
6:45
thanx!
Leslie – I don't have a barbell at home either, but I do have adjustable dumbbells and I use those. You can find lots of videos on YouTube for the exercises with dumbbells or barbells.
5 rounds almost killed me. I have a loooong way to go!! Not keeping track of time yet since this is only my 4th workout with you.
I have a question. What can I do instead of lunges that will work the same muscles? Lunges kill my knees. Even when done correctly. I injured my knee doing them last week and will not do anymore.
4:17
4:04
3:42
3:28
3:58
half boy pu and half girl
Loved this one! I am excited that my husband and friends are getting hooked on these workouts too!
5:25
4:55
5:07
5:00
4:58
Hubby wanted more arms so added 20 dips between lunges and cfsu also only rested 2-2:30
Loved it!
I don't have a timer that measures per second but all of my sets were 4 to 5 minutes with 1 to 2 minute breaks.
1. 4.15
2. 3.45
3. 3.20
4. 3.45
5. 3.25
Sit ups got hard after the third round.
4:52 (regular pushups)
4:41 (half regular half girl p/u)
4:11
4:16
3:58
Did girl pushups the last 3 rounds and really pushed hard to get under that 4 minute mark. i liked this one!! 🙂
I found your site through a friend's blog, and I couldn't be happier that I did! Today was my first workout. All girl pushups, and crunches in lieu of situps.
1. 7:22
2. 7:16
3. 7:18
4. 7:06
5. 7:04
About mid way through round three I was oh so tempted to call it quits, but I made my self push through. About 7 minutes rest b/w rounds 4 and 5, but I finished!
3:53
4:11
4:08
Sunbstituted the last two rounds with a 20 min run.
Confession! I didn't get to any workouts last week because I was on vacation all week. I feel like just the week I missed a whole new group has joined. I've only Been logging for 2 weeks, but I'm excited there are more people to keep me motivated. 🙂
I only managed 4 rounds and took literally like a 30 sec break in between, so my total time was 33:50 for all.
Average 8:38
3:44
3:01
2:39
2:36
2:31
Girl pushups, crunches and bicycles for situps rotated between rounds.
The breaks were great! I couldn't believe that I kept getting faster and faster.
As rx'd with CFSU and boy pushups.
Kate:
1. 3:50
2. 4:02
3. 4:03
4. 4:05
5. 4:03
James:
1. 3:57
2. 3:51
3. 3:59
4. 3:45
5. 3:35
Thanks!!
4.44
4.17
4.35
4.44
4.36
Don't have the funds for a CF gym so these workouts are much appreciated. Blessings!
4:15
5:00
4:15
5:00
5:26
Girl push-ups and some crunches subbed for sit-ups
6.40
5.14
7.05
7.17
Wow my times stink! lol. All after 30 min run
oh and I actually added that up wrong, I wrote down min per exercise, not per round. Whoopsies!
4:30
4:08
4:10
4:03
4:21
girl pushups for the last round
4:30
4:08
4:10
4:03
4:21
girl pushups for the last round
4:20
3:57
3:56
3:38
3:43- with boy pushups! I've never done 20 in a row!
Phew!
5:0
5:10
5:24
5:13
4:28
First time I do a WOD from this website. It was great.
5:05
4:33
4:36
4:21
4:02
5.00
4.11
4.07
4.00
3.50
I think my form on the squats had gone by the last couple of rounds, that's why I was getting quicker!
Forgot to post yesterday! After a 4 mi run and with boy push-ups:
4:11
4:08
3:57
4:06
4:15
3:29
3:30
3:24
3:35
3:42
Rx….push ups got hard the last round.
4:54
5:07
4:46
4:41
4:24
I hit my groove on those last few and felt like I was flying 🙂 And I loved the breaks too, got most of my dishes washed in between workouts!
guess I am slow compared to everyone else..but I did it 🙂
7:00
6:57
7:42
8:03
7:30
not bad for a 57 year old 🙂
but…will I be able to walk tomorrow
I'm back! I desperately needed to start WODing again! Did this one today as running was not an option this morning. 🙂
Rnd 1: 4:08
Rnd 2: 4:34
Rnd 3: 4:38
Rnd 4: 4:40
Rnd 5: 4:21
It felt like I was going SOOOO much slower each subsequent round, so funny to see my times barely change! The last round I powered through my squats to GET THEM DONE! lol In my mind I told myself, I'm just going to do 3 rounds….but, pushed through all the way!
I am so glad I found you in Pinterest! I have been interested in doing crossfit and I started today! I love it so far!
5:07
7:05 interruptions
4:54
5:39
5:06
Thank you!
3:37
3:08
3:11
3:18
3:18
All boy p/u's
Loved this one!
3:27
3:30
3:46
3:38
3:34
All boy p/u's, 90 sec. break between intervals. Lots of fun!
I'm a day behind due to traveling…
4 rounds was all I could muster
7:34
7:30
7:21
7:42
10 girl pushup and 10 wall pushups each round.
3:43
4:07
3:58
4:00
3:31
4:52
5:03
4:54
4:46
4:38
3:42
3:37
3:43
3:26
3:49
4:40
5:07
5:40
5:40
5:30
couldnt wait the whole 3 minutes because I was so excited to keep going