Friday 03.15.13

10 Push-ups
20 Wall ball shots, 10 lb ball
30 Knees to elbows
40 Power clean, 20lbs (total)
50 Burpees
60 Sumo-dead lift high-pull, 20 lbs (total)

Compare to 01.06.12

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. 13:40. Boy push-ups, 20 lb thrusters, all knees to elbows on bar (ran upstairs). Whew-grew tired with sumo deadlifts! Happy Friday everyone!

  2. 12:02
    Boy PU
    10 k2e on bar, rest on floor
    To the floor on 10 burpees (rest to plank)
    Remainder as Rx'd

  3. 22 minutes. Didn't have a weighted ball for the wall balls but still made it work.

  4. 20:39
    girl pu's
    20lbs thrusters (no ball)
    modified knee to elbow
    power clean as rx'd
    10 reg burpess, 40 blank
    sumo as rx'd
    wow need to work on my time 🙁

  5. 19:24 10# total dumbbells on the power clean and used a ball for the ball shots… I alternated the burpees and the dead lifts

  6. 16:46 Wowzers!
    Is there a way to get stronger in order to do k2e's on the bar. I can't even complete 1. I end up doing them all on the floor, but I want to improve to the point that I can do them on the bar. ???

    1. Hang from the bar and bring your knees up as high as you can for the appropriate number of reps. Keep doing this and as you get stronger, your knees will go higher and higher. Don't throw your head back. 🙂

  7. 10.20

    Thrusters for wall ball shots, 6 kg
    12 kg for others

  8. 14:43 wow that was tough but good!
    no wall ball did thrusters 16#
    k2e on floor
    25 burpees to plank (alternated)
    20# on sdl

    happy Friday!!

  9. 11:19

    boy push ups
    14lb WB
    KTE on bar
    35lb clean and SDHP

    Love it when I am sweating after a workout! Enjoy your weekend!

  10. 19:07
    Thrusters for wb 10#
    k2e on floor
    pc and burpees as rx'd
    15# for sumo dead lifts

  11. 12:17 as RXed
    It's fun to do these comparison wod. Although I wasn't a lot faster, I was able to do the whole thing the right way. Without out modifications like last time. It's a good reminder of the improvements I have made 🙂 feeling good!

  12. 12:43
    Thrusters for wall balls, 11# plate. The rest as rx'd, but with a 25# bar for cleans and SDLHP. Getting my mojo back!!!

  13. 13:08. Kte on floor no bar. Mod burpees…still hate them.

  14. 13:03
    All BPUs
    8# wall ball
    KTE on floor
    16# cleans and dead lifts
    No pushup in burpees….didn't have the strength today!

  15. 6:30 knee surgery
    10 push ups
    20 bench dips
    30 cross fit sit-ups
    40 tricep lifts 20 lb
    50 kyaks
    60 push press seated 20 lbs

  16. 13:37

    15lb dumbbell thrusters instead of wall balls
    10 K2E on floor, then I sucked it up and got on the bar
    25lb sumo dead high-pull

  17. 10:51… modified the knees to elbows to in and out's 2X30, I don't have a bar at home! boy pu's, and the rest rx'd. Holy sweat!!!

  18. 15:33
    50# cleans
    knees to chest/shoulder, I'm getting way better at these!!
    Chest to the floor and burpees
    Did push press instead of sdhp's
    50# for the first 10, then dropped to 35#
    I could have finished with the 50, but I was in a big time crunch and just wanted to crank out the reps 🙂

  19. 15:14.4
    Girl pu, kte on floor (no bar), 6lbs total for PC & SDL (need to get heavier weights), burpees to plank

  20. Ran 3.5 miles, then 19:05. Gpu, k2e on floor, had to rest for 1 min between each set of 10 burpees!

  21. SO in awe of your times! One day…

    21:30 – of which 12+ minutes were on burpees only, but I DID THEM ALL!!!

    I actually thought the sumo-deadlift high pulls would be easy, but boy are my shoulders burning!!

    4# wall ball
    24# power cleans and high pulls

    Thanks for these awesome workouts, Jenni! Y'all have a great weekend!

  22. 10:48 but I altered the knee to elbows. 7 weeks pp tummy doesn't allow those quite yet.

  23. 14:58 with girl pushups, knees to shoulders, and 30 lbs for power cleans and sumos. Broke the last 4 exercises into two sets to make the numbers easier to handle 🙂

  24. 12.22 with boy p/u, p/u and jump in burpees and 35lb power cleans

    Did split up burpees into 3 sets of 20's

  25. Anyone else get let down of breast milk while doing burpees? Once I hit a certain point, it's super uncomfortable!!!

  26. 24:01. Girl pushups. Used weights instead of a ball (didn't throw, just did the motion). Did K2E laying down. Used 8 lb dumbells for power cleans and dead lifts. Burpees were slow…stepped into/out of plank instead of jumping, and did girl pushups. This is the first time I've attempted burpees. Hopefully I'll get stronger and will be able to do them right before long!

  27. HBPU
    K2E on floor
    Power cleans and sumos as RX'd
    Burpees w/out Pushups
    2k run to warm up
    Was really feeling off today, will have to do much better on Monday

  28. 16:00 exactly. 30# weights and all boy push-ups even for the burpees! Super happy about that! Have a great weekend!

  29. 19:30-
    Knees to elbows on floor
    Modified Burpees
    everything else as rx'd

  30. 13:08/thrusters instead of wall balls, all else as rx'd

  31. 15:38 boy pu,10# wall ball, 45# power cleans, 25# sdhp. my husband convinced me that I could do the bar which weighs 45#-glad I did it, but my arms are so dead right now!

  32. 17:43
    20lb thrusters
    Knee to Elbow on the floor
    20lb powe cleans ( not sure I did them correctly)
    20 lb sumo's

  33. 12:55! I kinda joined the challenge a bit late, but I've got some inches to loose in the next couple of months. The Vi-shakes are pretty delish! 🙂 Have a great weekend

  34. 15:22
    *No ball, filled duffel bag with 5 college text books! 😉
    *K2E's on floor

  35. 14:20

    45# power cleans
    35# sumo DL high pull

    Another great workout to finish the week.

  36. 16:08
    12# wall ball
    k2E on floor
    20# power cleans
    split burpees and sumo high pull

    Im just curious do we not have a new challenge for next week? Look forward to adding or giving up each week.

  37. 11:07
    Boy push ups
    10 lb ball shots
    KTE on floor
    Two 10 lb dumbells for the power cleans
    And then one 10 lb dumbbell for the sumo dead lift high pulls.

  38. 13:52
    Boy push-ups
    10 # wall
    Knees/elbows on floor
    2 10# for cleans
    10# sumo

  39. 17:30
    did cfsit ups instead of elbow to knees (no pull up bar yet! does anyone have suggestions??)
    Used KB 15lbs for the cleans (so 20reps on each arm)

    killer workout as usual 🙂

    1. Lie down on the ground flat on back. Keep upper body on floor and bring your knees to your elbows.

  40. 12:54
    BPU,25# thruster for wall ball, substitute KTE or CFSU
    Power Clean 50#, 30 @ 50#, 30 @ 25# deadlift

  41. 12:35 dripping.
    20lb thrusters
    k2e on floor
    modified burpees after 10 (down to plank and jump up)

  42. 14:42.
    Knees to elbows on the floor, girl pushups for burpees, 10lb for the sumo deadlift high pulls.

  43. My timer stopped so I didn't get the time, but it's done. Thrusters for wall ball, k to elbows on a bar for the first time, much easier than on my door jam. Almost to shoulders.

  44. 15:37
    subbed thrusters..All else as rx'ed

  45. 19:43 10# thrusters for wall bal, floor knees to elbow, everything else as rx'd drippy sweaty loving it, completed on 3/21 on my birthday turning 38 today and feeling great!!!

  46. 16:52
    Subbed thrusters @ 10# for wall ball shots
    Plank K2E

  47. 19:52 (20 was my goal!)

    Gpu, 10# dumbbell in place of ball, and my burpees could have used some help but trudged through with sweat dripping from my face!

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