Friday 04.05.13

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters, 20 lbs
15 Pull-ups (assist as needed)

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.


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 your second to last day STRONG!!

look hot this summer!

There will be a special post tomorrow to finish off our 90 Day Challenge and to provide information for our next challenge starting on Monday.


  1. 2 rounds so sad not sure if its because the past two days I did 2 a days. But I just couldn't push out another round. Not within the 4 min. But I tried to finish strong.

  2. Finished 2.5 rounds in 4 min. Used pull-up bar but jumped up and went slowly down. I took too much time on pullups.

  3. 2 rounds ugh, that's it, legs were like jello! Thanks for the workout!

  4. 2.5 rounds :(. 75 reps
    Thought I would do better than that. Very much assisted pull ups.

  5. 2 rounds and 12 thrusters though I seriously have to work on my pull ups (they aren't really worth calling true pull ups)

  6. 180 reps, 6 rounds with :44 seconds left. Couldn't go anymore! 20# thrusters, chair assist pull ups

  7. 3 rounds thrusters
    2 rounds of assisted pull-ups plus 4

  8. 2complete rounds, on third round I did 15 thrusters and 4 pull ups. 79 reps
    Assisted pull ups for it all.
    10# dumbbells

  9. Any of you who think you are slow for not making it past the first 4 mins… Rich Froning, lay years winner of the crossfit , and leader in the open this year, just barely got past 8 mins… If I can do half what he does I think im doing ok 🙂
    He had a total of 226… Not to shabby, I can't do that, that's for sure 🙂

  10. After watching that video, I work too hard on "perfect" pull-ups. I've always been all about form, not time.

  11. 3 rounds thrusters 20#
    2 rounds plus 8 chair assisted pull-ups

  12. 7 rounds in 8min
    10lbers for thrusters
    Push-ups for pull ups – not there yet

  13. 3 rounds in 3:54 so on we went…
    6 round finished at 8:07
    12#db's for first 3 rounds then 10#db's for last 3
    pu/gpu combo for pull ups

  14. 2.5 rounds with 6 seconds left. Used 30lbs and jump assisted pull ups. So happy for Friday this week, my body is SORE!!

  15. 88 reps
    3 rounds thrusters 25# bar
    2 rounds plus 13 jumping pull-ups
    Ugh,so close to finishing 3 rounds!

    3.1 mile run

  16. 2 rounds plus 15 thrusters.
    After 2 rounds had to switch to 10lb for thrusters, tricep dips instead of pull ups.

  17. 70 reps
    Assisted pull ups
    I think my.body is worn out this week! that was hard even with a tiny bit of weight! so glad its friday!

  18. Two rounds plus third round of thrusters and first five of pull ups

    15lb dumbbells

    Did this right after yesterday's WOD.

  19. 25 shoulder press
    25 CFSU
    25 push ups
    25 hollow rockers
    25 tricep lifts
    25 kyaks
    3x for time
    Knee injury

  20. 2 full rounds + thrusters in 4 minutes, but went over time for last set of pull ups. Jump assisted pull ups

  21. 345. Gpu for pull ups. 2 10# dumbbells.

  22. 75
    24# thrusters
    1st round attempted real pull-ups
    2nd round reverse pull-ups

    Great week! Looking forward to an awesome weekend! Hope y'all have a great one as well!!

  23. 2.5 rounds = 75 reps.

    Pull ups were suuuuper slow. Mostly it was me, halfway up, looking longingly at the bar and mentally shaming my biceps. I gave in and assisted for the 2nd round pull ups and just made it through 3rd round thrusters when the timer went off.

    Congrats everyone!!!

  24. 2 rounds, push-ups for pull-ups. Arms are dead.

  25. 3 rounds os squat thrusters but i forgot the thrust part aafter the first set. 2 roundabout plus 12 fully assisted chest to bars with fingertips on ibeam…need a bar for the basement!
    surprising for my first time i thought, minus the misstep and assisted pulls!!

  26. 45 reps.
    Made it through 2 rounds plus 15 thrusters.
    Jumping chest to bar.
    Butt to floor thrusters.
    Way harder than I expected.

  27. 5 rounds plus 5 thrusters in 8 min
    20# thrusters
    20# bench press for pu (need to get stronger to be able to do a pull up)

  28. 2 rounds, excited to even get that. Subbed push ups in 2nd round due to hornet occupying the pull up bar. Also did super sets:
    Shrugs 30# 12 reps
    Leg raise on stability ball 10 reps, 3 seconds to lower
    4 sets total

  29. 2 rounds plus 7 thrusters with pull-up assist on machine

  30. 2.5 rounds in 4 minutes with assisted pull ups. I have a long way to go with the pull ups

  31. 2 rounds. Did pull-ups and they killed me. Had one pull-up left at 8 min but stuck with strict rules.

  32. 9 rds in 11 min
    Pitiful pull-ups, 3 rds w k2e on floor
    15# thrusters

  33. 2 rounds exactly.. pushups instead of pullups.. (still cant find bar)

  34. 85 reps in 4:00 (5 pull up short of 3 full rounds)
    As rx'd with jump/slow down pull ups

  35. 2 rounds plus 15 thrusters and 5 pull ups
    All pull ups were jumping assisted with stool

  36. I got 12 rounds done in 15:47, my arms were jello and I tweaked my back on a thruster, so I stopped.
    20# thrusters
    Half BPU/ Half GPU for the pull ups (no bar)

  37. 54 reps. Didnt even finish 2 rounds had 6 more pu to go! Band asstd pu. 20# db

  38. I was apparently confused on how to time this. I did 180 in 9:31.

  39. 2 full rounds plus 15 thrusters and 2 pullups= 77
    10 lb dumbbells and assisted p.u. with legs out on chair

  40. 90 reps exactly and then realized (after I showered) that my time should have gone to 8mins. I was thinking 4 for some reason.

    Single leg thrusters (ouch)
    Band pullups

  41. Wow, thought I was the only one that couldn't get through 3 rounds. I was 30 seconds shy, so I continued on. I did 5 rounds in 8 minutes.

    20# thrusters
    Assisted pull ups with weight machine (140/150#)

  42. 2 rounds plus 14 thrusters in 4 minutes
    Assisted pull-ups

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