Monday 02.25.27

12-9-6-3 reps for time of:
Thrusters, 20 lbs

 Camille LeBlanc Bazinet
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake

drink at least 3 glasses of water a day
no fried food


  1. 3:28. I think I did it right? 12 thrusters, 12 burpees, 9 T, 9B etc.

  2. 4:49, really worked on form for burpees. Got my heart rate up!

  3. 5:05 with 15# dumbbells. Wish I'd known yesterday that today would be burpees…wouldn't have done so many squats 😉

  4. 3:32 with 24 lb
    Did this after 4 x 800m sprints @ 8:34
    Great workout!

  5. 65# thrusters
    full burpees
    Really worked on breaking the 90 degree with my squats.

    1. Jen Morse- I've been doing the exact same thing. Watching the Hope for Kenya WOD video I noticed her squats abs have changed my form considerably, deeper to a full locked out stand. Big difference.

  6. 5:45
    I misread the workout! I did 21 reps of each at first. Then I looked at it again and finished RX'd reps. WOW. Good WOD!

  7. im new to this today is my first day i work out with weights 4 to 5 days a week but im so bored with it ihave little motivation to go. i thought id give this a try. what does the 12 9 6 3 mean and how long do i do this for. and is it 20lbs total or 20 each hand?

    1. Tammy- 12 thrusters, 12 burpees, 9 thrusters, 9 burpees, etc.

  8. 4:10

    12# in each hand. My burpees were pretty messy though… I just started Crossfit last week so I'm still learning.

    Great workout!

  9. I forgot that today marks 3 months of completing these daily workouts for me! I am so glad that I found this site and I honestly look forward to each workout! In addition-I have never been stronger ad I don't spend hours working out because like other mamas- I don't have time for that any more.

    Thank you again Jeni for maintaining this site!

  10. 5:08 with girl p/u during burpees. And I might puke!

  11. 3:42
    Gotta love a 4 minute workout that leaves you gasping for air!!

  12. 7.26 with a sore hip and toddler who wanted to help keep me off the floor with each burpee.
    Slow but done 🙂

  13. First Day of cross fit EVER!!! 6:23… I've got a LONG way to go!!!

    1. It's really a resistance tube with detachable handles more than a band :-). Thx!

  14. I'm totally slow!! LOL!
    I am glad I did it though. Focused a lot on form for burpees because they are my nemesis and I know I've been doing them wrong. I liked Jenni's post about having a slower time but better form and building stamina and strength. I kept that in mind a lot. And it makes me feel better cause I'm so slow!! Haha!! 😉

  15. 5:01 10# dumbells push-up on knees. Just found out I've been doing burpees wrong all this time so have to work on form. They suck even more now that I know how to do them right! Lol

  16. 2x 10lb dumbells for thrusters
    burpees with GPUs

  17. Just found your site! I'm super slow and apparently out-of-shape. But stuck with it. 10# weights, 17 minutes. Good news! I have room for improvement!

  18. 8:23. My burpees SUCK and I was really trying to focus on my form. They will get better! Nice job to everyone completing this in 3 or 4 mins. You're awesome!

  19. Jenni-I try to do everything to almost my max capability, but my squats def need improvement. It's a quick way to gain time if you don't go as deep… lol
    I could definitley feel the difference though!
    I did the wod again as rx'd just for sh*** and giggles, and I felt like I was slow, turns out it's just because of the extra weight.
    Did it in 3:43 with 20# 🙂
    Gina and I did Tabata Something Else after this this morning, my arms were pretty much jello after! 🙂

  20. 3:22. I missed Friday, no excuses, so going for a 10k today 🙂

  21. 4:35 with 30lb thrusters and burpees with boy pushups. Trying to fit in Wednesday and Friday from last week sometime in this week. We will see if I can!

  22. 4 min-ish as Rxed. Burpees are quite right, but I huff and puff during them anyway, lol!

  23. 4:40
    Thrusters w/26.5#

    Also ran 1 mi & 50 kettlebell swings (15#)
    Then bikini body mommy's Ab workout! Sweaty!!!

  24. 3:40 (at round 6 I changed to 14# weights)

  25. 3:17. Used 20 lbs. Just found this website. Had another version of crossfit but needed to change it up and liked what i saw. Glad to be here!

  26. 3:36 trick knee makes thrusters tricky… That was a KILLER!

  27. 5:20 with 10lb thrusters- new to this and my legs are shaking!

  28. 5:30, but I was not motivated today. Hopefully tomorrow I will do better!! Slightly disappointed, but oh well!

  29. 4:31 followed by a 3.5 mile interval run and p90x ab circuit! woot woot! feeling it today! 🙂

  30. 2:45 need to work on form for burbees and going lower with squats though

  31. 3:25

    My time seems low….Im wondering if I did something wrong….I was huffing and puffing

  32. 3:55
    30# for thrusters
    Did it a day late. Short rest and on to Tuesdays.

  33. 3:23 while avoiding stepping on children. The dumbbells attract them.

  34. that was deceiving. seriously sucking wind.

    3:43 — after Tuesday's wod

    did 18 with 45 lbs and 12 with 20 lbs

  35. 5:33. I felt like I pushed myself but still always one of the slowest haha. Just glad I did it after the day I had today 🙂

  36. 10:28
    Amazing! I got more out of this 10 minutes than my usual work out routines. Lovin' this!

  37. note to self: 12lbs and really need to work on the form

  38. 5:02

    Thrusters: I used a 5-pound weight in my right hand because I'm nursing a pinched nerve in my shoulder. 10-pound weight in my left arm.

  39. 2:57 with 15 lbs. Felt so good the first round, then hit the second round burpees… Not so pretty 🙂

  40. 3:57 feels great I feel get about my time wow a simple ~4 min exercise and I gave me exactly what I need in the heart rate boost! CROSSFIT JUNKIE

  41. 6:28.

    Squats are causing me incredible knee pain so I have been watching instructional videos and today determined to focus on form no matter the time it took. I don't think I have it exactly right, still, but practice makes perfect!

    PS This one was more cardio work than I was expecting!!!! (In a good way, of course.)

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