Friday 03.22.13


5 rounds for time of:
Run 400 meters
30 Box jump, 18″ box
30 Wall ball shots, 10 lb ball

Compare to  01.10.12

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. 16:10 for 3 rounds. Did thrusters instead of wall balls. Hard one!

    1. Thank you for te thruster suggestion– I don't have any good walls to throw things 😉

  2. 29:39- wow, I did not think I could finish in under 30! Did everything outside, used my front porch step to jump and did thrusters

  3. 20:08

    Ran on treadmill
    14 lb WB

    *I was trying for under 20, however that last set of WB's slowed me down.

    Ran 4 miles after in the snow–it is spring and we got our first snow of the year. Love running in the snow.

  4. 25:53
    Box steps. Using a cooler and I'm afraid it will go flying if I jump!
    8 lb ball

  5. 25:20
    Ran on treadmill
    13" box- mix of jumps and run ups
    Thrusters for wb 10#

  6. Day 2 for me. Almost couldn't move this morning, which is probably a good thing! Finished in 30. Thanks!

  7. 11 minutes into this and I'm literally dying. Sweat dripping can't breath and I may throw up (nothing but water)

  8. 32:11 end to end of my street for 400, bottom step, 10 lb kettlebell thrusters. Happy, Happy Friday Ladies!

  9. 21:37, 2.5 minutes on elliptical for run. Half of the rounds I Did 15 jumps rather than all 30 stepups.

  10. 28:30. Did 30 burpees (without push-up) in place of run. Did overhead press with 20 lbs instead of wall ball. Good one.

  11. 21:24. As rx'd !!! So happy for me because I did all of the box jumps at 18". :)))))

  12. 4 rounds in 30:34.
    I didn't have a lot of time this morning, so I gave myself a 30 minute max. I went a little over.
    8" box jumps.
    10 lb thrusters.

  13. 30:35
    11 lb wall ball
    16" stepups (foot is still a bit swollen and tender..I was scared to jump!)
    happy friday! good luck to all those competing in the open, its gonna be a hard one to finish this week!

  14. 32:37
    Full extension on all box jumps
    13# ball, 9 ft. Target, broke 90' on all squats.
    Hoping I can get through at least all 150 wall balls in 13.3

  15. I'm new to the blog. Today was my first day to try anything crossfit related. I'm on day 2 of Couch25K, so I did that for the running. I did 3 sets of 30 box jumps, but I used a rock wall at the park instead. I don't have a weighted ball, so I did standing up push ups against a tree – 3 sets of 15…

    1. You have an awesome journey ahead of you…….Congrats on your 1st WOD

  16. 1st Crossfit Mamas WOD……..WOW, was ready to stop after 1st round….but pushed through: 37:28, 12 in jumps and thrusters

  17. 27:15, treadmill, half wall ball, half 10# dbl one arm thrusters

  18. 18:56 Got to actually run today not just sub stationary bike. So fun!

  19. 23:56, 20# thrusters, ran inside around house for 2:30
    each round since the baby was sleeping

  20. 32:17 as rx'd. Goal was under 30min oh well next time. Dripping sweatglad i finished! Today is my 1 month mark doing crossfit with yu guys! My hubs thinks im nuts,a little obsessed but i luv it!

    1. Should have done 20lb thrusters instead of 10…darn it! Keep forgetting to double weight of ball if using DB!

    2. Just did 35 reps 20# shoulder press to make up the diff…yes, I'm a little crazy 🙂

  21. Took me 35 minutes. This is day 2 for me… Saw this on pinterest and had to try it! I used my treadmill for the first 3 rounds but then my daughter woke up from an early nap so I did the next 2 rounds with the jogging stroller. I did thrusters instead of the wall ball also. Great workout!!

  22. 30:45 20# thrusters, 12 inch box jumps almost made my goal of less than 30 minutes

  23. 31:40

    12" box
    12# dumbbell kb's instead of wall balls.

    sweating like crazy! That was a good one.

  24. Ryan: 37:28
    Karen: 42:01

    Training for warrior dash! 🙂

  25. 25:40

    Run/walk mix prior for 50 min so subbed the 400 m run for 400 m row. Subbed fast step toe touches (maybe there's another name for them…) x 30. Then 30 ball shots of 10#.

    And now I'm dead.

  26. 27:45
    used steps for box jump
    subbed 16# thrusters for wall ball

  27. I'm not posting my time, but I did it! I split this into 10 rounds of:
    Run 200 meters (1/8 mile)
    15 box jumps w/11" box
    15 wall ball shots w/4# ball

    I ran the ENTIRE distance – wasn't pretty, but NO walking whatsoever! 🙂

  28. 21:10 with tuck jumps instead of box. Probably jumping about a foot high. I'm finally all caught up again, phew!!

  29. 25 min
    2.5 min elliptical
    30 basement stair jumps
    10 lb thrusters

  30. It is monday, and I did this today. I am new at crossfit, but so far I love it. It took me a while to finished but I did it. :). 45 Min. Thank you for this awesome jorney.

  31. 38:22
    24" box….which nearly killed me!
    I wasn't feeling the workout today and it showed. Running was far from smooth and the box jumps were rough. My neighbor asked me if I needed a ride while I was running the last round! Must have looked pretty, too!

  32. 19.48
    The 400 m was just an estimate though…
    13 lbs thrusters

  33. 4 rounds 37:16
    Subd 20 burpees for 400 meter runs
    Subd high tuck jumps for box jumps
    Could not complete 5 th round due to happy son wanting to play with mommy lol ended with 20 burpees

  34. Missed Friday's workout, made it up today….and boy was it a long one. Limited on time, I was only able to complete 3 rounds. I think I may be the slowest one here 😉

    3 rounds
    10lb wall balls
    18" box step-ups
    Ran 1.5 miles

    And drumroll please…..all in 40 min. 26 more minutes and I think I would have completed all 5 rounds ;).

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