“Francesca”
3 rounds, 21-15-9 reps, for time of:
Thrusters, 20 lbs (total)
Butterfly sit-ups
It will look like this:
21 Thrusters
21 BFSU
15 Thrusters
15 BFSU
9 Thrusters
9 BFSU
repeat entire thing 2 more times.
Compare to 01.05.12 (even though none of us did 3 rounds!)
90 DAY CHALLENGE: DAY 67
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
get 8 hours of sleep
finish strong!
11:34 as RX'd
19:21…wow… Followed by 10 mins of yoga with my lil guy!
11:57 as rx'd
12:39
15 lb weight.
Loving crossfit mamas…thank you!!
9:46
10:47–8lb dumbbells for it all.
11.22
26 lbs, 12 kg
On first round did the 9 reps with 35 lbs, 16 kg
23.46
9:25 15# for thrusters, crunches for cfsu
11:35 (with about a million interruptions from my kiddos 🙂
10:46 as rx'd
27:27
50#
Full squat and extension every time
Going to attempt 13.2 as rx'd hopefully tomorrow.
75# shoulder to over head will be a challenge for me!
Wish me luck!
You are such an inspiration
31 mins
35# thrusters
have a head cold..not a whole lot of motivation..was so tempted to scale back the weight..stuck it out though and finished!
9:40
20 minute run
13:02
1st round 30#
2nd and 3rd #20
good to be back!
just realized the weight was suppoed to be 20#. how did i read 35#?! good grief!
8:19
Maybe I didn't do the thrusters right??
17:19
12:58.
10:40 as rx'd. working my way to full squat. Today was a challenge for me, not much energy during my workout.
13:29. Sweat is pouring now!
11:37. Yea done!!
14:11
30# thrusters
2.5 mile run
14.04
First crossfit ever! 19:30 with 8lbs dumbbellls, so does that mean 16# total? Oh and I did crunches on the last round. Thanks jenni!
Yes. 16 lbs was the total weight you lifted so that would be total weight.
12:46 12 lb weight
11:46 with 30 lb thrusters. Happy pi day!
11:32
8:37 – 20 lbs.
Oops, just realized I did push-press I stead of thrusters…
14:58 as rx'd
11:32
20#th
1 rd cfsu, 2&3 rd mcfsu
I'm back!
21:32
3 rounds
12lbs
really had to talk myself into a third round but I did it!
15:58. Felt slow but I did it.
oops – am only now realizing I did it wrong. I only went through the 21-15-9 cycle once but am now showered so it's what it is. 4:44
11:13
16# thrusters
12:13 with 16# thrusters
14:45 as Rxed.
11:28 as RX'd
13:18
as RX'd
7.5 km bike to start.
18:45 10lbs
15:28 rx'd
I like this challenge it's really motivating:) I should do a challenge too! I'm also CrossFiting and blogging, but in Poland 🙂
Greets from Warsaw!
10:48
25 #s first 2 rounds
15 #s 3rd round
14:22 25lbs
14:35 with 25lb dumbbells to failure, then dropped to 15lb dumbbells
Lots of baby/dog/little miss interruptions this morning!
3:45 w/ 25 lbs… just realized I did this wrong, I did one set of 21-15-9 instead of 3.
Then I ran a mile on the treadmill.
13:17
Also ran/walked 3 miles
11:38
13:01 Not bad, not great. My sit-ups got worse but my thrusters got better – go figure!
All thrusters w/24#.
Sweaty, sweaty, sweaty = happy, happy, happy! 🙂
9:31 as rx'd!
lungs burning, sweaty shaky mess, but I did it. 🙂
18:43 with 30# weights and really worked on form today.
10.59 35lb alt 20lb (50:50)
11:04 did scissor kicks instead of cfsu. sweaty and feeling good, didn't think i could get through it!
17:56 as rx'd
14:20
Did front squats instead of thruster…my bad. I'm still learning the crossfit lingo. That's okay my shoulders were sore from yesterday's workout.
10:32 as rx'ed
15:18
14:03
As RXed.
16 minutes with 10 pounds total for thrusters and occasional assist with sit-ups
10:21
15# thrusters
11:20
11:13 as RX'd!!
9:29 (crunches–can't do sit-ups after back surgery)
Brand new member =) WOW!!
Used 15lb for each bell and did whole routine..although took me longer than most 19.32..but did it =)
15:16…first xfit wod…holy s***!!! Felt great though!
16:16
40# thrusters
Tough workout! Love it!
13:16
20 lb thrusters
10:13
10:13
9:09
Subbed push press for thrusters (knee)
Love to still sweat when I'm laid up 🙂
My Hero! Bragging Rights!
14:04
10# thrusters
14:01 as rx'd.
One Round:
21 MInute Jog
21 CFSU's
15 Minute Jog
15 CFSU's
9 Minute Jog
9 CFSU's
15:13
As rx'd
Dying….
18:21
35# thrusters!
1 mi. run before
1 mi. run after (very slow! 😉
12:01 as RX'd.
10:10
13:37 as Rx'd
15:15 with 40#.
Ran 800 meter to warm up
Wod as Rxed 14 minutes flat
Ran 800 meters for cool down
I hate sit-ups!!!! Great workout though! Thanks Jenn!
17 minutes. really focused on my thruster technique. Getting stronger!!! 🙂
17 minutes. really focused on my thruster technique. Getting stronger!!! 🙂
9:00
10:51.
10lb for thrusters.
10:15. Halfway thu switched to crossfit crunches 😉
so didn't do this right. Will do on Saturday! At least I got a mini of this in on Thursday followed by some soccer! 🙂
9:31 as rx'd
14:19
19:43.
I did the first round in a little over 5 minutes, so I thought I might finish faster than this, but I was moving so slow by the end!
19:04. Used 8 lb dumbells.
20:00 as rx'd
13:10 as rx'd!
14:39 as rx'd
10:40 as rxd
10:49 as rx'd
12:27 as rx'd
ran 5k
then 11:42 as RX'd
17:51
took me about 20 minutes. Hard to gauge because my kids were literally climbing on me during the sit-ups. But I did 25# thrusters.
31:37
25#
Added 1000m run before each round
26:32 20# arms are jelly from yesterday's and todays
Pat – 1st rd #55 2/3 #45 – 11:53
Maria – #25 – 12:35
13:06, but there was a BIG break in between the 21 and the 15 on the last round. I had to take the garbage out to the road and save my seedlings from the incoming storm. Other than that, as rx'd.
12:47 with 10lb weights since that's all we have at home 🙂 still a great workout and I'm feeling great!!
I completely read this wrong and only did 1 round.
4:01 for 1 round
13:36
11:38
25#