Wednesday 01.23.13
“Cat Fight”
3 rounds of:
Wall ball, 10 lbs (Reps)
Sumo deadlift high-pull, 15-30lbs (Reps)
Box Jump, 18″ box (Reps)
Push-press, 20lbs (Reps)
Butterfly sit-ups (Reps)
In this workout you move from each of five stations after a
minute.The clock does not reset or stop between exercises. This is a
five-minute round from which a one-minute break is allowed before
repeating. On call of “rotate”, the athletes must move to next station
immediately for best score. One point is given for each rep.
Add your points and post them to comments.
Compare to 06.14.12
Hiit Mama Miranda
(Miranda- I tried to get your location and bio but couldn’t get a response so when you leave your time today, tell us where you’re at and your story! 🙂
90 DAY CHALLENGE: DAY 17
no caffeine
no soda
only fruit or veggie snacks
Subbed 30 lb thrusters for wall ball and step ups for box jump. Also did 30 lb push press instead of 20.
264 total reps
Thank god for no running, I can handle cold, a -41 windchill is a bit much…lol… Jealous of all you southern ladies right now! Have a great day!
We were complaining in HotAtl about 30's. Guess I need to count my blessings! 😉
424 was my score. Did 16 lb thrusters for wall ball.
Only got through one round before son woke up. Was having fun too! Will finish later from beginning.
Round one was 44, 32, 24, 22, 17
With: 5# ball, 15# sumo dead, stepups (indoors, 3rd floor, haha) rest as Rxs. -10 here with wind. Yuck.
352 total reps
subbed lower box jumps, 15lb for push press and sumo dead.
270 total
Second WOD ever… rocked!!! Subbed step ups for box jumps since I'm still restricted. All others as rx'd. Below zero wind chill here as well. Happy to have this great indoor workout. Thanks!
456 total
400
Subbed wall ball for thrusters and box jumps for steps
343 score… sub wall balls for 16lb thrusters and then a mile run after
404…40# DL and PP. 12" box, rest as rx'd. Loved this one!
324. Holy crap
312
Rounds were 101, 106, 105, so I stayed consistent. I didn't start strong only to fizzle out by the end, which is what I thought would happen.
Subbed Thrusters and an 8" box.
Did all weighted exercises with two 10# dumbbells.
Didn't count my reps cuz I was too busy moving between excercises and helping my husband do this workout. Modified step up/jump down for box jumps. Did 15lb wall ball, 20 lb sumo deadlifts
317. Struggled with this one! Now to run.
373. 15 lb weight the whole time.
Thanks this was a really great one!
354
40# for sdhp & presses
Rest as rx'd
412
10# thrusters for wall ball (87)
20# sdhp (84)
12" box steps (101)
20# pp (81)
mod su (they're getting easier! 🙂 (59)
399, my goal was 400. Darn!
10 lb wall ball
15 lb for deadlift sumo
12 in box jump
10lb push press
WoooHoo! Great workout, now going to go run with my husband.
465 total
Thrusters 15# (73)
SDLHP 20#KB(101)
StepUps 18" (95)
PP 15# (121)
CSU (75)
Need to add more weight on my PP next time.
403 I forgot the rest until the last round so I took it after the box jumps :). I think that was a really good place for it.
130+147+152=429
8# ball
25# dead lifts
1/2 jumps 1/2 step ups
16#
301 total, subbed thrusters and step ups on box!!!
342 total … Yikes!
Ran 4 miles then…
456
14lb WB
35lb SDHP
25lb PP
You've gotta love a good fight gone bad!
I lost count so many times but the best I can estimate is about 360. Loved the workout!
407
10# Thursters
15 lb sumo dead lifts,
step-ups
20# Pushpress
Loved It!
Ran 4 mile tempo run then …
Total = 368
30# Thrusters for Wall Balls
30# SDHP
24" Box
30# PP
343. Only had 4# ball and 18# bar for deadlift and push press
338
240 total.
First time for Sumo Dead Lift High Pull AND Push Press so I went slower to focus on my form.
6# wall ball, 18" box, 16# free weights for Sumo & Push Press.
🙂
Northglenn mommas
Lauren-335
Shawntae-435
Courtney-300
438
6# wall ball
330 total,only have a 10 lb kettle bell for all weighted exercises and did step-ups for box jumps.
403. Only had 2 5 lb dumb bells. I need to buy higher weights. 12 in box jump and crunches.
451.
10lb wall ball, 40lb sumo dl, 16" box jump, 20lb push press.
435 – (140, 150, 145) I used 8lb dumbells for everything and did crunches
460. All the weights I used were 2 5lb dumbbells because it's all I have. Did step ups on sofa since I don't habe a box.
457
20# sumo
24# push press
Whew! Slight interruption when my 3 year old had to poop. Otherwise awesome workout!
424
20lb thrusters (62) 20 lb sumo (77) box jumps (51) push ups (97) crunches (137, stitches come out today!) killer workout.
I lost count and on several occasions when I switched to a new set started over. Lol I do know that I got at least 330ish. Most likely more, but that's okay! Lol it's WODs like this that makes me miss being a part of a box!
What's the modified CFSU? Tailbone can't take it.
378
thrusters (15# kettleball) instead of wall balls
same kb on sumos and push-press
those box jumps were killers!
Hmmmm…..looking at everyone else's numbers, I SUCKED!!!!
Always look for my numbers and then you will feel better. 😉
Suzanne. This one had so many variables with weight options and all. It's comparing apples to oranges. Everyone's numbers are all over the board each day. Every day presents a clean slate. Keep it up, virtual workout buddy. I assume you're on the East coast or somewhere bright and early working out.
447
30 lb DL and PP
SWEATING!
483 with loads of modifications thanks to a less than adequate work gym
Subbed thrusters (18 lb) for wall ball
15 lb dumbell for SDL
Ball Tap (I'm not really sure if that's the right name) for box jumps because my knees have been bothering me but counted both feet as one rep
18 lbs push press
and CFS as RX'd.
Thank goodness no burpees today 🙂
Suzanne – no sucking allowed 🙂 if your moving your working and that means you rock!! P.S. Sweet baby in your pic.
314 total 104,108,102
5KG ball
26lb kettle bell for SDHP
30# bar for push press
359 – did box step ups
280. could I have pushed to 300? Hell no. This is the most wasted I've been after a workout. I guess I finally have muscles to get tired now!
384. Subbed 20# thrusters for WBs. Did 30# sumos. Rest as Rx'd.
I did 2 rounds
216
10lb db thrusters
16 " bj
25 lb kb sumo
20lb bar pp
Ran on treadmill 3 miles yea!
383
10 lb thrusters
15 lb dead lifts
13" box jumps (using the fireplace hearth)
15 lb push press
Awesome workout!
275
sub thrusters for wall balls
10 lb sumo dead lift high pull
didnt get many box jump in jelly legs today used 12" box instead of 18
10 lb PP
sit ups were easier today yayy!!
4+ miles
350 w/mods:
15lb deadlifts
10" box jump
20lb push press
415
5lbs in each hand thrusters
15lb kettleball sumo deadlifts
18" box jump
10lb push press
I did it but lost count! Still felt great.
419 (400 was my goal)
15 lb wall ball
45 lb sdhp
18" box
20 lb pp
cfsu
331 total
Subbed thrusters (20lb 2rd, 10lb 1 rd) – 58
High pull using dumbells (20lbs 2rd, 10lb 1rd) — 79
Box jump (on stair) – 70
Push press (20lb 1rd, 10lb 2rds) – 67
CFSU – 57
402
All with 15#
Thrusters for wall ball
Thrusters 15lbs first round, then 10lbs (82)
SDHP 28.6 lbs (50)
Box Jump I had 12" box (50)
Push-press 20lbs (65)
Crossfit sit-ups (43)
Total=290
Ran a 10 minute mile after this! Good workout.
355. Subbed thrusters for wall ball, used 2 10 lb dumbbells.
390!! Woot-Woot!!
4# ball
24# deadlift and push press
134
130
126
Suzanne – normally my scores/times are the worst, but personal pride makes up for it! 🙂
206
195
(unfair 10 min break to pick up kids from school)
186
Total= 587
Feeling so tired an unmotivated from running the 10K yesterday! You girls keep me going! Always glad I did it anyway. 🙂
357 and 2 mile run
500 exactly (love when that happens) 🙂
14# wall ball
20# dead lift
laterals instead of box jumps (no box to jump on yet)
381. Subbed wall ball for thrusters. Subbed box jump for jumping on sofa 🙂 p.s. way too high for my own good! This workout got me sweaty!
398
20# on dead lifts
4 risers on each side of a step for the jump
324 Round 3 was killer!
25# SDLHP
24" Box
40# Push Press
385 total
10lb thrusters for wall ball
20 lb sumo
20 lb pp
Dont have a box so I tied a giant shipping rubber band around two racks in my garage at 18" and jumped over it.
302
10# wall balls
30# deadlifts
20# push-press
subbed tuck jumps for box jumps
323 total 🙂
2 miles (PR second mile) then
474 reps
SDL-25#
Push press 15# DB
357
25# sdhp & presses
11" box jump
357
25# sdhp & presses
11" box jump
398…so close to 400!! 131, 129, 138
thrusters – 10lbs
sdhp – 20lbs
box jump 18" (hard!!)
pp – 20lbs
300
thrusters (20#) for wall ball
dead lift: 20#
I did this earlier. But I guess it didnt post
122
124
115
= 361
Less than last time. However, I used an 18 inch box this time. And I did CFSU instead of crunches. Happy with this 🙂
415.
Thrusters instead of wall balls
Stepups
WOW! Didn't expect the cardio to be that intense today! Insane!
Subbed:
tuck jumps for box jumps
thrusters for WB (10lb db)
Used 20lb for both SDLHP and PP
Score: 127, 115, 126
Total: 368
Totally lost count. 25lb bar for sumo & push press, high box step ups b/c I didn't want to hurt myself; 10lb thrusters.
332 ….little slow because a few of these were new to me. Did thrusters i/o wall ball. 6 below in Maine so the barn door was out of the question for that. Box jumps I like! Really enjoying your quick, INTENSE workouts!
324 total.
372
Sub 10# thrusters for wall ball
Sumo 1 set 20lbs 2 sets 8 ( need an in between weight)
Box jumps on stairs
Push press 20lbs
318
Total =481
10 lb wall ball =79
20 lb sumo dead lift =95
12" box jumps =146
20 lb push press =77
cfsu =84
407. Wow. Jello legs. 30# for DL and PP.
Total = 290
WB – 62
Sumo – 60
Box Jump – 79…did 180 deg. plyo jumps
Push P – 56
cfsu – 33 (so hard for me)
Total = 383
15 lb. Wall Ball = 87
16 lb. Sumo Dead Lift = 69
Step Ups = 101
20 lb. Push Press = 63
CrossFit SitUps = 63
391..subbed wall balls for thrusters! Tough workout!
399. 20lb sumo deadlifts,
322 — subbed Thrusters for Wall Ball
449
as rx'd
304
Total 448
Wall ball 10lb 116
Sumo 30lb 76
Box jumps (12in) 98
Push press 20lb 91
Sit ups 67
Forgot to post that I did 30lb sumos.
As RXed.
359 thrusters, stepups and only hand weights. omg.
359 total. 20# thrusters for wall balls. 20# for sumos. 15" wall for box.
450 10# thrusters, 15# sumo, 10# push press all one armed
Suzanne- You are only allowed to say you sucked if you sat on the couch and read everyone elses times while eating a tub of Ben & Jerry's. 😉 You didn't suck because you did it! And next year when you rock this WOD and beat your time by 5 minutes, you will love having this posted time to look back at! 🙂
I managed 2 rounds.
8# Wall balls 39. 37
Sumo 15. 15. 15#
Did steps till i get a box 25. 28
Press 14. 15. 15#
Sit-ups 14. 17
Trying to take care of a sick family and get a workout in, just did not work today. I will just have to fit this in another day.
371
Subbed 8 lb hand weights with the sumo lifts and push press due to shoulder issues & no bar @ home.
My box is 2 ft, did step up/jump down instead of full jump.
389
Did careful step up & down instead of box jump on the kitty litter refill box because I don't have a box! HA! The things we do!
Totally lost count….somewhere over 300
#8 ball
modified cfsu
10.2# Bar thrusters 39 35 33 (107)
Sumo DL-HP 20.4# bar 21 20 16 (57)
Box Jump 18" chair 29 21 21 (71)
Push-Press 20.4# Bar 29 26 24 (79)
CFSU 27 28 25 (80)
TOTALS 145 130 119 (394)
505
20 lbs thrusters for wall ball shots
40 lbs for sumo
20 lbs for puh press
306
20 lbs wall ball
20 lbs for sumo and push press
466
Yeah this one was a good one for me!
12# trusters
25#SDLHP
set-ups (18" box unsteady for jumping!)
25# PP
Thanks for a great workout!
232 12" box jump and 15lb push press. Second WOD workout, really stiff from yesterday.
388
As RX'd
107 WB
76 SDLHP
58 BJ
70 PP/10# total, misread 🙁
77 SU's
I haven't had caffeine for close to 2 weeks now…
This was my second workout from your blog and I'm loving it so far! I also did a 5k run afterwards since I'm training for a half marathon in March. Thanks for posting and keeping ladies motivated to be healthy! Oh! I also am trying to give up caffeine – switched to fruity non-caffeinated teas this week!
468
8#ball
24#sumo and pp
486, 8lb ball and 20lbs for everything else
I forgot to post yesterday! I ran a mile then did the WOD. I had about 280 points. You are all awesome!
415 6 lb ball and 20lbs for everything else.
481 10lb wall ball, 15lb sumo dl, 18" box
316
-Thrusters for Wallball
-2 8lb hand weights for sumo deadlifts
-I only have a 13" box
-Push Press: I used my husband's bar but I'm not sure how much it weighs (I've emailed him overseas and hope to get an answer soon).
345- subbed 10# thrusters and 12" box jumps. 20# sdhp.
Ran 2 miles then 240 w/10lb dumb bells for thrusters, dead lifts and push presses
433 total 🙂 thank you!!! Individual totals: 127 wall balls, 66 dead lift sumos 30lbs, 107 tuck jumps, 61 push presses 30 lbs, 72 CFSUs.
414
8# ball
10# dumbbells for hp and push press
Jumps to bosu
297
Playing catch up on Friday: 308
369 rx'd. Did this one today since I had a partner to help time.
369 rx'd. Did this one today since I had a partner to help time.
400
crunches instead of sit-ups (back issues)
20 lb deadlift sumo
20lb push press
292
15lb sumo deadlift
15lb push press
345 WOD. 25 of each each time but 15 each time of sit ups. Finally got to this on Saturday. Wed I attended a half a class of a BOSU body workout. This was a great workout a few days late
subbed thrusters pat #45 Maria #25
Pat – #45 all other maria #25 all other
Pat – 138, 107, 102 = 347
Maria – 127, 96, 105 = 328
390, thrusters, step UPS and ball crunches
Total 336
408