5 rounds for time of:
9 Deadlifts, 40 lbs
6 Hang power snatch, 20 lbs
3 Front squats, 40 lbs
Compare to 12.27.11
hang power snatch demo:
Can use the same form with dumbbells.
90 DAY CHALLENGE: DAY 53
Vi-shake
no caffeine
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
*sorry to those of you who did this WOD yesterday! That was a mistake…me being human again, dang it! When will I get my super powers!?!? 😉 Just do Wednesday’s WOD today if you already did this one.
*****SPECIAL NOTE: from another woman trying to make a difference*****
“I ran across your blog and noticed the great
content on your site. I recently have
been researching
and writing about how staying physically fit can be extremely
beneficial to
people going through cancer treatments. Exercise can be a
conduit for healing
of many different diseases (including cancer) by giving back
energy levels,
reducing stress, creating better blood flow, etc. I truly
believe an article on
fitness while going through cancer will benefit your readers
tremendously. This
is an important message to get out there so please let me know
if you would be
interested in seeing it and sharing it with your readers.Thank you for all you do in
making a
difference, Melanie“
content on your site. I recently have
been researching
and writing about how staying physically fit can be extremely
beneficial to
people going through cancer treatments. Exercise can be a
conduit for healing
of many different diseases (including cancer) by giving back
energy levels,
reducing stress, creating better blood flow, etc. I truly
believe an article on
fitness while going through cancer will benefit your readers
tremendously. This
is an important message to get out there so please let me know
if you would be
interested in seeing it and sharing it with your readers.Thank you for all you do in
making a
difference, Melanie“
She has a great article about fitness and cancer and a blog that you should check out if you are dealing with cancer.
Hanna V says
February 27, 2013 at 10:19 am3.28 5 rounds
4.20 6 rounds
Quick and fun,
Only 8 kg, Almost 18 lbs on snatches,
18 kg, 40 lbs others
Abby says
February 27, 2013 at 11:54 am5:24 20# for all
Autumn Rose says
February 27, 2013 at 12:12 pm4:40 Rxd lbs on all, bumbells for snatches!! Nice!!
Kim Jackson says
February 27, 2013 at 12:20 pm5:48 20lbs on all.
Elisse says
February 27, 2013 at 12:20 pm6:31 with 40lb barbell. Did hang power cleans instead of snatches – oops! Not a fan of Olympic lifts for time. Would rather focus on form at a steady pace.
Hannah says
February 27, 2013 at 12:44 pm5:30 for all.
I did shoulder presses instead of snatches though because I couldn't seem to get my form right and didn't want to injure myself.
12# dumbbells for everything.
aj says
February 27, 2013 at 12:56 pmDidn't realize this was not Wednesdays WOD until after I finished! 😉
4:48 10 lb dumbells
Kimberly says
February 27, 2013 at 1:21 pm3:59
20lb deadlifts
20lb snatches
30lb front squats
Mjordan says
February 27, 2013 at 1:34 pm7:14
45# DL
15 # HPS
45# FS
Rachael says
February 27, 2013 at 1:37 pm5:01
30 lb. deadlifts
20 lb. power snatch
30 lb. front squats
Rachael says
February 27, 2013 at 1:40 pmWait….I'm confused. Why is Thursday's wod up already? Are we supposed to do the one that says Wednesday?
Joy Helgren says
February 27, 2013 at 2:11 pmI was confused too and did the Wednesday one but looks like everyone else is doing Thursday?! Dunno but glad that I have Wednesdays over with! SHOO!
jennyt says
February 27, 2013 at 2:19 pm2:56 but 30# barbell for all
Aly says
February 27, 2013 at 3:24 pmDarn didn't see Wednesdays WOD, will have to do that tomorrow.
4:44 20 lbs all
6 rounds
Denise says
February 28, 2013 at 11:35 am4:13 as RX'd.
Katie B says
February 28, 2013 at 11:52 am5:02 w 20-lb dumbells
Becky Parker says
February 28, 2013 at 12:02 pmDid this workout on Wed.
lifts 45#
hps 15#
squats 45#
6:56 … it was the first time I'd ever done front squats so I did the workout again to see if I could do it faster … 6:20. 90 deadlifts in one workout – wow!
Alea Herrmann says
February 28, 2013 at 1:19 pm6 rounds 4:16 30# on everything. Shoulder presses instead of power snatches
Tiffani Leavitt says
February 28, 2013 at 1:33 pm4:29. Did push presses instead of the power snatches. Just struggled with my form. But rx'd weights for all. Did this yesterday, so I'll be doing the Hero wod today.
Ronna James says
February 28, 2013 at 2:07 pm5:30
DL 30#
HPS 25#
FS 30#
3.2 mile run
thea says
February 28, 2013 at 2:20 pm5:00
bkbishopfamily says
February 28, 2013 at 2:25 pm5:12
35# for all
slow but worked to get good form
Rujoco03 says
February 28, 2013 at 2:31 pm4:20 12 lbs for all because its all I have…going to go purchase weights today!!
Katherine says
February 28, 2013 at 2:43 pm5:07 as RXed using db'x
jennyt says
February 28, 2013 at 3:12 pmYesterday's workout
42:11
subbed 3000m bike for each 1000m run all else as rx'd
Jill says
February 28, 2013 at 3:39 pm6:23
7 1/2 weights
12 lbs
7 1/2 lbs
There Once Was A Bee says
February 28, 2013 at 3:47 pm5:23
42# for all
Brent and Britta says
February 28, 2013 at 3:49 pm3:13
20 lbs. all
Jen Roe says
February 28, 2013 at 3:53 pmRan 5 miles then
60lb DL
25lb snatch
60lb squat
**forgot to start watch
Katie says
February 28, 2013 at 3:55 pm5:10
All 30# weights
Jana Pace says
February 28, 2013 at 4:37 pm6:45 10 lb db. Presses instead of snatches.
Karen says
February 28, 2013 at 4:53 pm4:32. Only used 20 lbs for everything. Don't have enough equipment at home.
katyjrogers says
February 28, 2013 at 5:23 pm5:10 using 10 lb dumbbells.
Erin Calles says
February 28, 2013 at 5:24 pm7:49
65 lbs Dead lifts
35 lbs for everything else
wow mom says
February 28, 2013 at 5:41 pm5:38
25#, 15#, 15#
Gillian Monte says
February 28, 2013 at 5:53 pm4:27.
20lb for deadlifts, 10lb for the other 2.
Jen Morse says
February 28, 2013 at 5:54 pm90# deadlifts
50# snatches
60# front squats
8:57
Becky says
February 28, 2013 at 5:55 pm8:30
I hope to get these crossfit terms down soon! I kept having to go back to the demonstrations to make sure I was doing them right.
Gina Tate says
February 28, 2013 at 5:56 pmI was really really slow but I tried to use as much weight as I could handle
10:05
60# dl
35# hps
60# front squat
Missy says
February 28, 2013 at 6:30 pm10# 4:37
kasey says
February 28, 2013 at 6:56 pm4:52 with 45# bar on all
Jen Morse says
February 28, 2013 at 6:56 pmOk, so Gina and I went to the gym today! Imagine it, there is one on the main island, but it's a 30 min ferry ride, so we generally just prefer to workout at home.
Anywho, since we were there and had the equipment, after todays wod, we did the original HERO from yesterday, which is
1000m row
50 pull-ups
1000m run
50 push-ups
Holy hard!! My arms are still jello! Yesterday was bad enough, but this kicked butt 🙂
Took me 54 and some change, I erased my time by mistake, whereas yesterday took 44. My pullups were assisted but the rest as rx'd.
Def got the burn today!
Jen Morse says
February 28, 2013 at 6:57 pmOh, and that was for 3 rounds… 🙂
LeeMac says
February 28, 2013 at 7:26 pm4:35 as rx'd
Sarah B. says
February 28, 2013 at 7:33 pm4:41, I think. I'm 99% sure that was my time for 5 rounds, but it seemed so fast I did another round just for good measure. Total time was 5:35.
I only used my 10 lb. dumb bells for all exercises, so maybe that's why it went so fast.
Amber Carter says
February 28, 2013 at 7:56 pm3:58
Marcella Barta says
February 28, 2013 at 8:15 pm11:33 as Rx'd
I've never done a hanging power snatch or any move like it so I had my husband watch me and make sure my form was correct. By the way deadlifts are my nemesis, I hate them.
Heather Foster says
February 28, 2013 at 8:17 pm4:01
Jenni says
February 28, 2013 at 8:49 pm4:14
As RXed.
Same time as last year but with heavier weights.
Ashley says
February 28, 2013 at 8:51 pm2:50 – Thrusters instead of hps – all with 45# bar – looking at times maybe I got lost and only did 4…
Liz says
February 28, 2013 at 9:07 pm3:57 6 rounds with 20 lbs
amoritz says
February 28, 2013 at 10:15 pm4:27. 20 lbs for all… Really need some heavier weights
Linds says
February 28, 2013 at 10:44 pm20 lbs. for all
5:30
Mandy says
February 28, 2013 at 11:43 pm35 lbs. For all.
5:18
Bondanza Bonanza says
March 1, 2013 at 12:00 am6:10
Bethyfly says
March 1, 2013 at 12:12 am6.22 with 20 lbs and an extra round of dead lifts at 40lbs
Lea says
March 1, 2013 at 12:19 am6:38
45# deadlifts
25# plate for power snatch
43# front squats
Lila says
March 1, 2013 at 12:20 am5:20
30lb bar for each exercise
3k run
Alisa says
March 1, 2013 at 12:23 am5:55
DL 28.6#
FS 28.6#
Then ran a 9:45 mile
LindaK says
March 1, 2013 at 12:26 am5:53
Christy Homan says
March 1, 2013 at 12:46 am4:48
40# bar for all! Loved moving the weight! Makes me feel super tough!
Jennifer Gratiot says
March 1, 2013 at 1:25 am5.18, thanks!!
missm23 says
March 1, 2013 at 1:36 amForgot timer and did 6 rounds on accident, but snatch form felt off and only have 20 lbs
yelly16 says
March 1, 2013 at 1:52 am5:13! Great wod
The Fuller's says
March 1, 2013 at 2:21 am4:25
kewallace says
March 1, 2013 at 2:42 am5 rounds – 4:49 minutes
cswang says
March 1, 2013 at 2:51 am5:31 heart beating
emily c says
March 1, 2013 at 2:53 am4:49 loved it!
Beattie Family says
March 1, 2013 at 2:58 am4:30, did 30 for squats and deadlifts, and shoulder press instead of snatches, my back has been sore. Hitting the elliptical now.
Christina Calhoun says
March 1, 2013 at 3:17 am5:31
Christina Calhoun says
March 1, 2013 at 3:17 amPlus 3 mile run
Stefanie says
March 1, 2013 at 4:32 am5:03 – I think? Everyone wanted to talk to me during this workout, and I kept going, but lost track of my rounds. So that was at least 5 rounds. Maybe six. And I messed up my knee pretty good yesterday, so those squats might not have been the best form.
Tambra M says
March 1, 2013 at 4:44 am5:31
laura says
March 1, 2013 at 4:47 am6:34. Used 45# bar for deadlift& snatches,20# dumbells for front squats. Had issues with my form on snatches-sometimes did more like a push press but tried as best as I could for my first time doing them.
Linda Slater says
March 1, 2013 at 5:49 am4:33
Mindy Kroll says
March 1, 2013 at 1:42 pm8:00, 75# DL, 40# Snatch and 6 squats (40#) each round.
PTRunner says
March 1, 2013 at 8:37 pm5:00, thrusters for snatch
Sarah says
March 1, 2013 at 11:09 pmMade this up today. But messed up and did hand squat cleans instead of snatches. And did everything with 20 lbs total dumbells. 3:45. Least I did something:)
KPgr8ful says
March 2, 2013 at 2:53 am4:30
Sub'd push press w/ resistance tube for snatch.
kauffmangirl says
March 2, 2013 at 3:10 am8 min 115# deadlifts, 40# snatches, and 60# front squats.
Time long because of switching weight between each lift.
er.une says
March 2, 2013 at 3:35 am4:37
25# for all
6 rounds
Kate Huether says
March 2, 2013 at 6:51 pm5:36 with 30lb snatches, rest as rx'd. Love these Shorties!!
SarahMC says
March 3, 2013 at 3:56 pm8:50
45# deadlifts and squats
20 lb snatches
mommaof5 says
March 4, 2013 at 1:50 am7:12
Dusty Gauthier says
March 6, 2013 at 7:46 pm6:21
30lbs for deadlifts
LaToiya Bates says
March 7, 2013 at 10:46 am5:38 only have 10 # weights gonna get more this weekend but loved it, for my arms
Maria Ernestine says
March 7, 2013 at 12:50 pmPat and Maria – 5:17
Nissa V says
March 10, 2013 at 3:40 pm6:45
Can't make 40# at home so I did:
30#, 20#, 30#
Still monitoring form on squats to protect knees. First time with hang power snatch so I was really careful with form there, too, ie slow.
Erin Dwyer says
March 21, 2013 at 12:46 pm6 min on the dot
45lb deadlift
20lb dumbbell hang power snatch
45lb front squat