For time:
20 Front squats, 40 lbs
30 Box jump, 18 inch box
40 Kettlebell swings, 15 lbs
50 Wall ball shots, 10 pound ball
Hiit Mama Denise
"I can climb the rope at my school now
because of your workouts!
Thanks! The kids got a kick out of seeing Mrs. Grimshaw climb the
rope! Thanks again! -Denise"
Thanks! The kids got a kick out of seeing Mrs. Grimshaw climb the
rope! Thanks again! -Denise"
90 DAY CHALLENGE: DAY 31
Vi-shake
no caffeine
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
5:03 as RX'd.
ran 3/4 miles then…
20 fs with 10#
30 box jumps (11") first 10 jumped and ran up last 20
40 kbs, 10#
subbed thrusters for wb, 10# for first 20, then 5# for last 30
forgot to put time..6:00
5:39 20lb thrusters sub for wall shots. Tuck jumps for box jumps as rx'd.
4:11– 8lb front squats
10 pound (dumbbell) kettle bell swings
15" box jumps, ran on and off for 20 and jumped on/off for 10
10 lb wall ball
7:15
5:17 as Rx'd
5:49
5.48 subbed wallbals for 16# thrusters
6:30
20# ball for wall ball
everything else as rx'd
35# squat, 16" box jump, 13# KB, 8# wall ball….5:02 then ran 2 miles
5:55
6:20…. Thanks that was short and sweeeet!!!!
5:00
30lb front squats
Step for box jumps (really need a box!)
Thrusters sub for wall ball
Day 2 is completed! I had to make a few modifications but …
5:39 completed 🙂
5:45
12# ball
20 pound kb
4:34
The 18" box jumps are so hard for me. My feet just don't want to get up that high. I ended up doing step ups/jump down.
3:48
20 lb kid on my shoulders for squats
12 in box jumps
16 lb kettle ball
16 lb thrusters for wall balls
6:27- Subbed 30# for front squats, and thrusters for wall balls.
Followed WOD with a 5 mile run.
4:15
20 lb. front squats
10 lb. kb
5:25
30 lb squats
16 lb thrusters for wall ball
AWESOME!!!
5:10
15# bar for front squats(my gluts are tights!)
steps up for Box Jumps
15# thrusters for wall ball
8:07
Accidentally did 40 front squats so did 20 kettles
10 in box
10 lb thrusters for wall balls
5:10 – 40lb front squats, 10 lb thrusters for wall balls, and 20 lb swings. I am still such a chicken about those box jumps! One stair is all I could muster. I know it's all mental, but how do I get over it?
Cfm northglenn
Erica 4;34
Shawntae 4;34
Jenelle 4:22
Courtney 5;35
5:03. Had to do 50 lbs on squats, need to buy 20 dumbells. Box jump 16 in.
5:51 subbed 20# thrusters for wall ball. Plus 1.37 mi run
I did yesterday workout today, but had a funny story so thought I would post it on todays so you could enjoy 🙂
Funny story from today:
So was out running, and wearing my "Crossfit Mamas" shirt, and I already know that the nationals think I am crazy (no one runs for "fun" here!), but I was getting some funny looks. Now, here in Mozambique the trade language is Portuguese, and the tribal language is Makhuwa. I was running by a school, where a group of Brazilians had come to help teach. Then it dawned on me… in portuguese, the word "Mamas" means "breasts"! I was wearing a shirt, with words across my chest that boldly announced to all who saw me that I had "CrossFit Breasts"!!! I had a good chuckle, and I am not sure I will be able to wear this shirt again around people that have Portuguese as a first language!
Love that story! I grew up a missionary kid in Kenya but don't get to hear fun missionary stories very often anymore!
Ran 3 miles
5:17 as Rx'd
5:52
50# squats
16# swings
8# ball
7:20
40lb front squat
30 box jumps
20lb kb swings
10lb wall balls
8:25, with a toddler running around my ankles! Otherwise as rx'd.
Ran 4 miles
6:11
50lb squats
25lbs KB
20" box jump
14lb WB
**Becky, Wouldn't that be great if all this work gave us "CF breasts". Loved your story!
6:08. Subbed thrusters for wb
5:24 20 lb. dumbbell for kettle
8 lb. ball for wallballs
5:18. Used 20lbs kettlebell and sub wall ball for dumbells thrusters.
7:32. Subbed tuck jumps for box jumps and thrusters with 16# for wall balls. Thrusters were hard today! I think my back and shoulders are still tired from all the bpu's yesterday.
5:18
40# fs
12" bj
15# db for kb
10# th for wb-shoulda done more weight 🙂
-Becky, your story made me laugh out loud, thanks for sharing!
8:32 step for box jump, 5lb hand weights for kettle bell
5:00
45 lb front squat. Love the story Becky. Made me laugh
6:48. 12 in box jumps, thrusters with 5 lb dumbells.
2nd WOD…9:42
modifications–
16 lbs. for squats
box jump to 2nd stair
16 lb. dumbbells instead of KB
stuffed animal for wall ball shots
5:57
5:30
15lb dumbbells for squats, kettlebells
Step ups for box jumps
Thrusters for wall balls
7:21 after making up yesterday's wod
6:05
4:58, with 25 lb squats and thrusters for wall ball shots
I also had to makeup yesterdays and then do this one.
6:02
16" box rest as rx'd
4.49
5:16. 10lb for squats. Need to go get some heavier weights.
6:11 – Used two 10lb Dumbells , sub Step Up Step Down for Box Jumps.
7:59.9!
My goal was under 8 minutes, and I just made it!
30# front squats
Box jumps on 8" step
20# thrusters for wall ball
5:50
35# front squats
18 in step ups
15# thrusters subbed for wall ball
5:40
40 lb squat
20 lb kettlebell swings (dumbbell)
6:20
5:06 with 45 lb overhead squats and 15 lb wall ball
Becky, love the story!!! i could use some crossfit breasts myself!
6:56
20lb squats
Box jumps on stair
10lb kettleball
20lb thrusters
7:30
40# Front Squat
18 in box jump
20# KB Swing
12# Wall Ball
5:24 (minus a few seconds for turning on timer). Improvised equipment: 35# bar for squats, 15# dumbbells instead of kettlebell and 8# medicine ball.
5:00 min. With 10 pound squats and 10 jumps, rest steps. Ran 2 miles after, it's beautiful and sunny outside!
Did yesterday's workout this morning and this one this afternoon.
20 front squats – 35#
30 step ups – 20" box
40 kbs – 20#
50 wall ball thrusters – 15# medicine ball
7:05
This one hurt the lungs!
6:15 – Not too bad! I'll take it.
44# front squats
11" box jumps
15.5# kettlebell swings
4# wall ball shots
Time to invest in a bigger step and heavier ball! 🙂
6:12- 30# fsquats, had to hold on for box jumps, but did them all, rest as rx'd. Whew!
6:22 2 10 lb dumbbells
5:17 with 2 10# dumbbells for squats
12# kb
Sub thrusters with 2 10# dumbbells for 1/2, 2 8# for half
3:40 – 45# squats/30 knee tucks – no box – kb as Rx/thrusters with 16# dumbells total – off to run 2 or 3 miles.
10.05
12 in box
8lb med ball
6:18
20# front squats
~12in box jumps (20 steps, 10 as rx…first time!)
10# KB swings
7:20. Only did 12" box jumps. So hard w/o my 2 partners.
W2,D3. 5:45
20lb squat (most have)
30 on 1st step (less than half step ups)
10 DB swing
50 10 lb thrusters for wallballs
40 # squats
30# kbell
11" box jumps
7:09
5:16
6:10
45# front squats
subed step ups for jumps
Good WOD! 8:30, subbed 1 step jumps for boxes. 20# KBs, and 15# WBs.
7:18
Accidently did deadlifts instead of front squats…haven't quite got the lingo down yet.
#8 ball (only one available at gym
followed by 15 minutes on ellipitcal
5.26 as rx
7:19
6:15 but I went in backward order, 20# KBS, & 20# squats bc that's all I have. Also did step-ups for box jumps. Did yesterday's about 2.5 hrs ago. I am wiped.
9:30 as Rx'd
5:45
30 lb front squats
box jumps on a step
20lb kb
14 lb thrusters.
First time jumping on all the jumps!
4:49
Tuck jumps for box jumps
12# medicine ball
5:39
15lb thrusters for wall ball shots
8:09 as rxd.
5:44
20 lb front squats
30 step ups for box jumps
10 lb weight for kettle bell
50 thruster with 10 lb, don't have weight ball
4:33 (much shorter than 18 in box jumps)
5:10. 45# squat. Subbed 10# thruster for wb. Attempted box jumps, but legs are dead and want safe to do more than five. Did half as step ups on 18" & half as jumps onto 12"
5:10. 45# squat. Subbed 10# thruster for wb. Attempted box jumps, but legs are dead and want safe to do more than five. Did half as step ups on 18" & half as jumps onto 12"
4:29 with squats as rx'd, doublet tuck jumps, 10lb KB, and only an 8ft wall. So thankful for a Shorty today!!!!
5:48 as rx'd
Haven't been able to get these in the last week. 🙁
Time: 5:38
24# front squats (only have 12
# dumb bells)
Don't have a box yet, did 30 steps onto a mini tramp
Used a 12# dumbbell for swings
Did 50 ball shots w 8# ball
6min
Subbed- 44lb deads, kitchen chair stepups (prob 18inch?), kettlebell as rx'd
8lb wall ball
6:02
5:54
5:18, 30lb front squats
5:22 then I added 10 push-ups and 60 CFSUs
5:32, held 40 lb daughter for squats,15" box jump, 30 lb kettle bell, subbed thrusters for wall ball 30 lbs. sweaty! Denise, you look so cute climbing that rope!
5:47
55# front squats
25# swings
Rest as rx'd
6:14
35 lb squat, sub 10 lb thrusters
6:20 thanks!
4:18
Front squats 18 kg, 40 lbs
Swings 16 kg, 35 lbs
Thrusters instead of wall ball shots, 6 kg, 13 lbs
Quick and fun 🙂
6:42
3:12.
20lb front sq
10lb kettle
8lb ball
4:59
Step ups for Box jumps
Trusters for WB
Weight as RX'd
6:50
5:42 with 9" box jumps
8:13. 45 lb front squat, 20 lb kb, 5 kg wall ball.
6:03!!
4:44. 40 front squat 25#, 12" box and 20# KB.
LeeMac- don't focus on getting your feet up, focus on your knees. Get your knees up.
6:20
30 lb squats
1 stair step jump
6 min.
Sub 150 jumping jacks for box jumps
6:51. Wow! A nice short butt kicker! I was panting!
40lbs. front squats, 24" box, 20lbs. swings
6:51. Wow! A nice short butt kicker! I was panting!
40lbs. front squats, 24" box, 20lbs. swings
7:18 catching up over the weekend
6.25
4:45 as RX'd
6:10
30 front squats with 10#
50 high jumps in place knees up
60 kettleball swings 10#
60 thrusters 10# dumbells
12:58 arms burning legs feeling tight and loving it
8:00
Pat – #65 – FS, #25 KB
Maria – #40 – FS #20 KB
I think it takes us so long, we share a box (we alternate jumps) and we throw the ball to each other..
7:29
13" bench (box).
Subbed thrusters for wall ball shots.
Legs are pretty wobbly right now!