Wednesday 03.13.13

Complete as many rounds as possible in 20 minutes of:
10 Push-ups
5 Deadlifts, 30-60 lbs (total)
8 Push press, 20 lbs (total)

Compare to 01.04.12

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
get 8 hours of sleep
finish strong!


  1. 19 plus one push-up – 2.5 rnds bpu, bal gpu

  2. 32 rounds
    Only 20 lb for deadlifts- that's all I have at home

  3. Whenever you post a total weight after the reps, if you are using dumbbells, is that the amount you should have in each hand or the total amount?

    For example: 20 pouds is it 10# in each hand OR is it 20# in each hand!

    Thank you!

  4. 20# total, I think, so 10 in each hand or using both hands to hold a 20.
    17 rounds: girl pu for first 7, on wall to save my belly for the last 10, 30# for dl, 15 for press.

  5. 18 rounds completed at 20:06
    (5 seconds less than Friday's)
    gpu/40#dead lifts/12#db for push press

  6. You use total weight. The easiest way to remember is to imagine you are using regular weights – you would just count the total weight on that, not the amount of weight on each end.

    I hate when my brain "farts" and I use more weight than I'm supposed to and usually don't realize it until I'm writing down my time & weights used! Then, it's a major head-slap and a light bulb goes off in my head, saying "No wonder that was SO hard!" lol

  7. Ran 4 miles

    16 rounds
    All boy push ups
    70lb DL
    30lb PP

    I didn't have time to do this workout last Friday so it was new for me.

    1. Jen Roe- same here. I was on a field trip all day! That explains why I posted it again! I didn't remember it because I didn't do it! Oh well.

  8. Got the chanse to go to pump and combat classes,. Enjoydet the 2 hr workout 🙂

  9. 22 plus 10 push ups. First 5 reps with 40# DL, 17 with 60# DL.

  10. Lost count but think I did 14
    30# for dead lift and 20# for pp, gpu
    Then ran 1.5 miles

  11. Hammer
    For Time
    Five rounds of:
    50 pound Power clean, 5 reps
    50 pound Front squat, 10 reps
    50 pound Jerk, 5 reps
    20 Pull-ups
    Rest 90 seconds between each round
    Took me 19:02 🙂

  12. 22 rounds + push-ups and 3 deadlifts of the next round. Finished after time to complete 23 total rounds.
    Bpu's on first two rounds, rest gpu
    30 lbs dl
    20 lbs pp

  13. I did not do this one since we just did it last Friday. Instead, I did my very first EVER CrossFit workout from 9/24/12. I knocked 10 seconds off of my time – doesn't sound like a big deal, right? Well, it is to me because (1) I couldn't do CrossFit situps on 9/24, so I did crunches and (2) I chose to do pushups instead of pullups on 9/24. Well, today I did ALL CrossFit situps and un-assisted partial pullups – meaning no chair, no jump – just sheer determination and I actually bent my arms pulling! Granted, I only got up about 2 inches, but that's 2 inches more than last time! 🙂

  14. I am laughing because I thought I killed my last score on Friday… I got the same!! oh funny. I feel this one was a lot stronger though.
    17 total rounds
    40# DL
    20# PP

  15. I only had 15 rounds in me. I can't seem to get better at doing push ups. They take so long for me and I am terrible at them. Plus I can only do girlie ones!
    30# dl
    20# pp

  16. Hammer
    for time:
    35# power clean 5 reps
    35# front squat 10 reps
    35# jerk 5 reps
    20 reverse pullups
    rest 90 seconds between each set


  17. Im sorry Mamas!! I didn't even realize that I repeated last Friday's WOD! I was SO tired when I posted this. Please forgive me. 🙁

  18. 16 maybe 17..kind of lost count
    1 bpu the rest gpu

    about the same as last Friday added the bpu

  19. You do an amazing job with this site and I pretty much do whatever you say 😉 I don't mind repeating a workout at all. Thanks for your hard work Jenni!

  20. 23 rounds
    60 lb DL

    Did 23 rounds last year but with only 30 lb DL and 10 lb PP.

  21. Instead of repeating last fridays wod I went with the Wednesday before I found this site and got started, so 01.16.13
    Took me 16:20
    Thank you so much for all the great workouts!

  22. 14 rounds plus 10 gpu – better than last Friday!

    I do whatever WOD u post! 🙂

  23. 15 rounds. Did 60# dl, did 50# on Friday. What a difference 10# makes. Thanks jenni, I didn't mind repeating! !

  24. I didn't do this last week so I jumped on it…after dinner(never good).
    17 rounds with 10 extra pushups.
    55 for DL.
    thanks again Jen!

  25. 14 rounds, gpu, 20# dl cause that's all I have at home- tried to dl my 6 yr old, but it didn't work out too well 🙂

  26. Only did 10 minutes with 10 total rounds. 8 lb dumbbells for it all, girl push ups after round one;)

  27. 24 rounds, beat fridays score of 22 rounds. Dont mind the repeat cuz it was a good wod!

  28. Pulled a muscle in my back with this one last time, so today I slowed down and focused on form. Did girl pushups with nose meeting the ground each time, then 30 lbs for dls and pps. Did 15 rounds in 20 minutes with about 18 seconds to spare.

  29. 25 rounds &5 pu all boy
    50# dl 20 # pp
    Wow did this fri dont know what i ate but last fri i did 22 rounds same #. Got thru only 4 rounds boy pu then ended up doing girl pu the rest of time. 3 more rounds & boy pu yeah!

  30. 12 rounds, girl pushups, 8 lb dumbells. Walked 23 minutes after (was going to run, but legs were too sore from yesterday).

  31. 18 rounds (2 more than Friday, yay!)
    41.5 # dead lifts
    20# pp

    Then pulled weeds & did yard work for an hour 😉

  32. 17 rounds. All girl push ups except first 10. Beat my friday by 2 rounds!

  33. 19 with :10 left on clock
    (3 more rounds than last week-yay)

  34. Hubby and I did this today! One of us would run with the stroller for 20 min while the other did this. Worked out great!

    20 rounds for me!

  35. 13 rounds…….55# deadlifts, 30# push press, bpu…..WOW! What a workout!

  36. 13 rounds…….55# deadlifts, 30# push press, bpu…..WOW! What a workout!

  37. 20 rounds + 10 Push ups. First 4 rounds boy PU, rest were girlies. 60 lb dead lifts

  38. Only walked 3 miles; 5% incline for one of them..
    Weak, I tell you… WEAK!

  39. 12 rounds-
    Deadlifts- 30 lbs.
    Push press- 16 lbs.
    Back is tweaked : (

  40. Didn't have the heavier weights so did 10 of each 20# dead lifts and push press. Completed 8 1/3 rounds jelly arms

  41. Just completed it, new to crossfit. Been teaching myself at home so I select WOD's that I am comfortable with and have equipment for.

    19 rounds
    Girl push ups :/
    30lb dead lift
    30lb push press

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