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Hiit Mamas

Drop Your Excuses To The Floor

Tuesday 04.09.13

Hero WOD

For time:
30 Butterfly sit-ups
15 Squat clean, 20 lbs
24 Butterfly sit-ups
12 Squat clean, 20 lbs
18 Butterfly sit-ups
9 Squat clean, 20 lbs
12 Butterfly sit-ups
6 Squat clean, 20 lbs
6 Butterfly sit-ups
3 Squat clean, 20 lbs


 In honor of U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress,
California, an Aviation Survival Technician Chief, died on February 28,
2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of
Mexico during a training mission.
 This one hits close to home for me because my husband served as a Helicopter Rescue Swimmer (Aviation Survival Technician) for 5 years (pictured above) before he became a firefighter. Rescue Swimmers are such a small, elite group that when a crew goes down, whether you are active or veteran, you feel it.

90 DAY CHALLENGE II: DAY 2
Vi-shake
no caffeine
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Tagged With: 90 Day Challenge, clean, Hero, sit-up, squat 214 Comments

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Comments

  1. Amy Schwendemann says

    April 9, 2013 at 10:03 am

    7:58 but I'm and idiot and did thrusters instead of squat cleans. I guess it's too early to think clearly this morning. 😉

    Reply
  2. Steph says

    April 9, 2013 at 10:28 am

    8:04 24 lbs squat cleans, thanks for the workout!

    Reply
  3. Denise says

    April 9, 2013 at 10:29 am

    6:40
    30 lbs and CFSU with abmat
    I have made plenty of mistakes on these workouts this early as well!
    Have a good day everyone.

    Reply
  4. emorris says

    April 9, 2013 at 10:31 am

    5:23 squats without weights…still waiting for mine to arrive in mail! Day 2 of crossfit mamas…and no caffeine!

    Reply
  5. Michelle V says

    April 9, 2013 at 10:40 am

    12:14 my abs are on fire!

    Reply
  6. Cindy says

    April 9, 2013 at 10:49 am

    6:24 30# instead of #20. Great workout!

    Reply
  7. LeeMac says

    April 9, 2013 at 11:19 am

    6:54
    30 lb squat cleans

    Reply
  8. Becky says

    April 9, 2013 at 11:24 am

    8:46 as rx'd

    Reply
  9. Kim C says

    April 9, 2013 at 11:24 am

    6:57 as rx'd

    Reply
  10. Kim Jackson says

    April 9, 2013 at 11:25 am

    6:57
    17.5 lb squat cleans
    Nice wo!!

    Reply
  11. Melissa Ann says

    April 9, 2013 at 11:26 am

    5:48 with a baby sitting on my legs foot 10 second so i couldn't get up. Ha! Only 12 lbs (all i have) and i think i did squat cleans wrong judging by my time. I'm a true beginner….

    Reply
  12. Jackie Z says

    April 9, 2013 at 11:33 am

    10:35 with 8lbs- gotta get and work up to some more weight.

    Reply
  13. Missy says

    April 9, 2013 at 11:35 am

    7:02

    Reply
  14. Stephanie B. says

    April 9, 2013 at 11:39 am

    7:13 as rx'ed

    Reply
  15. Elisse says

    April 9, 2013 at 11:40 am

    8:21 24#

    Reply
  16. martha says

    April 9, 2013 at 11:51 am

    8:20 as rx'd

    Reply
  17. KPgr8ful says

    April 9, 2013 at 11:57 am

    6:38 as rx'd

    Reply
  18. Kimberly says

    April 9, 2013 at 12:03 pm

    5:47
    Standing oblique knee to elbow for sit ups (doulbled the reps though – pregnant and have to modify)
    20lb squat cleans

    Reply
  19. R Tsaenz says

    April 9, 2013 at 12:22 pm

    8:27

    Reply
  20. sos says

    April 9, 2013 at 12:25 pm

    10:15 with 16 pounds total.

    Reply
  21. Julie says

    April 9, 2013 at 12:26 pm

    Roughly 10 mins with 16# and kids interrupting a lot!

    Reply
  22. Lynn Carney says

    April 9, 2013 at 12:30 pm

    Killer spin class and then 7:22

    Reply
  23. Zareena Koch says

    April 9, 2013 at 12:34 pm

    8:45 and not sure i did clean squats right. Now on to yoga. Happy day mamas!!

    Reply
  24. Kirsten says

    April 9, 2013 at 12:35 pm

    6:42, switched out cfsu for push press, 15lb dumbbell for all

    Reply
  25. Diana in Maine says

    April 9, 2013 at 12:42 pm

    any tips on good form for squat cleans? Thanks in advance.

    Reply
    • Jenni says

      April 9, 2013 at 6:59 pm

      Check out the video demo on the full site, down the right side bar. Check YouTube: crossfit squat clean technique. Also, there are instructional videos at crossfit.com.

      Reply
  26. lisa says

    April 9, 2013 at 1:02 pm

    8:05

    Reply
  27. The Cheeky Meekies says

    April 9, 2013 at 1:12 pm

    10 min with 10 lbs.and a 4 mile run.

    Reply
  28. mbrous2 says

    April 9, 2013 at 1:15 pm

    11:02 as rx'd

    Reply
  29. Mrs. Stamp says

    April 9, 2013 at 1:16 pm

    8:32 with a 2 min break after first round to deal with a toddler potty emergency

    Reply
  30. Erika Sullivan says

    April 9, 2013 at 1:42 pm

    9:15 as RX'ed. I feel like I'm doing the squat cleans wrong, it feels funny but maybe it just takes some getting used to.

    Reply
  31. Cassie says

    April 9, 2013 at 1:44 pm

    8:35 as Rx'd

    Reply
  32. Rachael says

    April 9, 2013 at 1:44 pm

    8:06 as rx'd

    Reply
  33. Julia says

    April 9, 2013 at 2:05 pm

    10:22 as rx'd. Wow! Thanks……

    Reply
  34. Katherine says

    April 9, 2013 at 2:11 pm

    6:55
    thrusters for squat cleans

    Reply
  35. the Puffs says

    April 9, 2013 at 2:20 pm

    8:45 as rx'd. Thanks!

    Reply
  36. Ronna James says

    April 9, 2013 at 2:20 pm

    8:22
    30# squat cleans

    3.1 mile run

    Reply
  37. Rujoco03 says

    April 9, 2013 at 2:21 pm

    7:47 as rx'd

    Reply
  38. Shawn, Tarilyn & Porter says

    April 9, 2013 at 2:23 pm

    8:10 with 10lbs total, I'll need to pick up some more weight. Hope I did it all correctly. I feel great!

    Reply
  39. Fortnergang says

    April 9, 2013 at 2:34 pm

    7:17. Great. Abs didn't seem as difficult as usual!

    Reply
  40. Brent and Britta says

    April 9, 2013 at 2:34 pm

    5:44
    Sets 12 and 24 were oblique sit-ups crossfit style

    Reply
  41. Julia says

    April 9, 2013 at 2:37 pm

    7:54 at 25lbs

    15:00 mile walk

    Reply
  42. Megan Jordan says

    April 9, 2013 at 2:41 pm

    5:51
    30# squat clean

    Reply
  43. Glitzy Glass says

    April 9, 2013 at 2:47 pm

    9:02 Dang, guess i need to work quicker. Good one.

    Reply
  44. bkbishopfamily says

    April 9, 2013 at 3:02 pm

    6:54

    30#sqcl

    Reply
  45. Stefanie says

    April 9, 2013 at 3:05 pm

    7:50 as rx'd.

    Reply
  46. OurFamily says

    April 9, 2013 at 3:21 pm

    6:02 as RX'd

    Reply
  47. Amber Carter says

    April 9, 2013 at 3:29 pm

    I found this video of the clean helpful: http://youtu.be/RT_MTXaLKxU

    Reply
  48. kasey says

    April 9, 2013 at 3:31 pm

    5:41 as rx'd

    Reply
  49. traskrocks says

    April 9, 2013 at 3:36 pm

    9:17

    Reply
  50. traskrocks says

    April 9, 2013 at 3:36 pm

    9:17

    Reply
  51. Karen Armstrong says

    April 9, 2013 at 3:38 pm

    8:40

    Reply
  52. Tiffani Leavitt says

    April 9, 2013 at 3:43 pm

    6:17 Thrusters subbed for cleans.

    Reply
  53. Kelly says

    April 9, 2013 at 3:47 pm

    7:37 as rx'd

    Reply
  54. Elizabeth says

    April 9, 2013 at 3:59 pm

    First Timer here…11:15 with 10 lbs.

    Reply
  55. Thalyta says

    April 9, 2013 at 4:01 pm

    7:22 as rx'd
    did this workout right after yesterday's workout

    Reply
  56. Valentine says

    April 9, 2013 at 4:04 pm

    7:27 as RX'd
    24lbs

    Reply
  57. The Opposite of Imagination says

    April 9, 2013 at 4:06 pm

    10:25 as rx'd

    Reply
  58. Kate Huether says

    April 9, 2013 at 4:12 pm

    6:20 with #30 sc

    Reply
  59. Lila says

    April 9, 2013 at 4:14 pm

    9:37 as RX'd

    Reply
  60. Karen says

    April 9, 2013 at 4:15 pm

    6:50. Missed the last 4 workouts. Feels good to be back.

    Reply
  61. Errolyn says

    April 9, 2013 at 4:25 pm

    No one has taken over 10 minutes?! 18:15 for me. Had to take breathers between sets. 13 # total weight (6.5 each). Just happy that I finished. Glad I didn't look at the comments first!! 🙂

    Reply
  62. Amber Carter says

    April 9, 2013 at 4:29 pm

    7:21

    Reply
  63. Lauren says

    April 9, 2013 at 4:34 pm

    6:50. Did hanging squat cleans though .

    Reply
  64. Meg says

    April 9, 2013 at 4:37 pm

    5:56 as rx'ed

    Reply
  65. Gillian Monte says

    April 9, 2013 at 4:41 pm

    7:27 as RX'ed.

    Reply
  66. Ro and Pax's Mama says

    April 9, 2013 at 4:49 pm

    7:54 as RX'ed
    Then ran 2 miles on treadmill

    Reply
  67. Shelby Fowler says

    April 9, 2013 at 4:51 pm

    11:17. First day. wow!

    Reply
  68. Jessica says

    April 9, 2013 at 4:52 pm

    When you say 20#, is that total, or on each side?

    Reply
    • Jenni says

      April 9, 2013 at 7:00 pm

      Always total.

      Reply
  69. Katrice Hernandez says

    April 9, 2013 at 4:53 pm

    8:47 as RX'ed.

    Reply
  70. Beattie Family says

    April 9, 2013 at 4:59 pm

    6.10 awesome.

    Reply
  71. Bistra Lutz says

    April 9, 2013 at 5:00 pm

    6:59 35lbs 2 months post chemo!

    Reply
  72. Kalyn says

    April 9, 2013 at 5:07 pm

    8:36 as rx'd – did 40 min run/walk mix prior

    Really wanted my routine Diet Mountain Dew for lunch but resisted! Hello, H20. 🙂

    Reply
  73. Chasing02 says

    April 9, 2013 at 5:11 pm

    11:11 with #15

    Reply
  74. thea says

    April 9, 2013 at 5:17 pm

    8:15 as rx'd

    Reply
  75. Melanie says

    April 9, 2013 at 5:33 pm

    6:56 as rx'd

    Reply
  76. Heather Foster says

    April 9, 2013 at 5:34 pm

    5:38
    Push Press (20lb)instead of squats

    Reply
  77. Theresa Bryant says

    April 9, 2013 at 5:46 pm

    6:03 as rx'd…just started this website! Thanks! Ran 800m before and after

    Reply
  78. Sarah says

    April 9, 2013 at 5:51 pm

    5:40 as rx'd

    Reply
  79. kauffmangirl says

    April 9, 2013 at 6:22 pm

    5:54 with 65lb squat cleans. I did this WOD on Sunday from the regular Crossfit site, but only with GHD situps. Today was about 1/2 the time of Sunday, I was surprised the GHD situps took so much longer.

    Reply
  80. Jen Morse says

    April 9, 2013 at 6:32 pm

    Did most of you just do hang squat cleans?

    Reply
  81. Lmseymour says

    April 9, 2013 at 6:35 pm

    8:15 reg squats with 20lb the rest as rx

    Reply
  82. Krisa Eudaley says

    April 9, 2013 at 6:49 pm

    Goal: Under 10, Time: 9:34!! Yay!! Day 2 of cross fit 🙂 Almost pooped my pants!!

    Reply
  83. Berta Crowe says

    April 9, 2013 at 6:51 pm

    Jessica – all weights given are in total weight. 🙂

    Reply
  84. Erica Thornton says

    April 9, 2013 at 6:52 pm

    7:53 w/ 40#

    Reply
  85. Living Simple Living Clean says

    April 9, 2013 at 6:53 pm

    8.06

    Reply
  86. Summer says

    April 9, 2013 at 7:02 pm

    6.27.8

    Reply
  87. Sarah B. says

    April 9, 2013 at 7:07 pm

    8:47 as rx'd.

    Reply
  88. Happygal76 says

    April 9, 2013 at 7:08 pm

    Newbie here – 14:32 as rx'd Those sit ups killed me!

    Reply
  89. Anna Briskie says

    April 9, 2013 at 7:11 pm

    6:38 as Rx'd…thanks for the info the interval training posted on FB. Will follow the WOD as RX'd from now on

    Reply
  90. Linds says

    April 9, 2013 at 7:19 pm

    8:11

    Reply
  91. Katie Oakes says

    April 9, 2013 at 7:21 pm

    5:51 as rx'd. Amazing how much you can get out of a short amount of time. I am sweatin'! Thank you!

    Reply
    • Katie Oakes says

      May 23, 2013 at 3:04 pm

      7:18 with real cfsu! Burnin', but now to the next wod. 🙂

      Reply
    • Katie Oakes says

      May 23, 2013 at 3:08 pm

      7:18, this time with real cfsu! Burnin', but now on to the next wod!

      Reply
    • Katie Oakes says

      May 23, 2013 at 3:42 pm

      🙂

      Reply
  92. katyjrogers says

    April 9, 2013 at 7:21 pm

    6:24 as rx'd

    Reply
  93. Jaclyn Evans says

    April 9, 2013 at 7:28 pm

    10:37 with 30lb squat clean

    Reply
  94. Rachel says

    April 9, 2013 at 7:35 pm

    10:10.

    Reply
  95. Jenelle says

    April 9, 2013 at 7:38 pm

    5:25 as rx'd

    Reply
  96. Lora Halttunen says

    April 9, 2013 at 7:41 pm

    8:57 with 25 lbs. first time ever doing squat cleans with a bar.. So exhausted

    Reply
  97. Jill says

    April 9, 2013 at 7:48 pm

    6:58

    Reply
  98. Jen Roe says

    April 9, 2013 at 7:57 pm

    Ran 4.5 miles

    8:04

    40lbs squat cleans (not hanging squat cleans)

    Reply
  99. Liz says

    April 9, 2013 at 8:02 pm

    7:25

    Reply
  100. Sami Dara says

    April 9, 2013 at 8:06 pm

    7:59 as rx'd.

    Reply
  101. Berta Crowe says

    April 9, 2013 at 8:17 pm

    8:36 – 24# hang squat cleans

    Impressive, Jen Roe! 🙂

    Just found out my grandchild is a girl! Can't wait to meet her in August!!! 🙂

    Reply
    • Amber Carter says

      April 9, 2013 at 11:18 pm

      Congrats, grand mama!! 😉

      Reply
  102. Nissa V says

    April 9, 2013 at 8:24 pm

    8:15 – includes one stop to tie my daughter's work out pants because she was determined to work out with me.

    Reply
    • Jenni says

      April 9, 2013 at 8:51 pm

      Love it!

      Reply
  103. Jenni says

    April 9, 2013 at 8:52 pm

    7:05
    As RXed.

    Reply
  104. Katie Smith says

    April 9, 2013 at 9:13 pm

    5:55 with 15 lbs…still gotta get 20lb weights

    Reply
  105. yarei says

    April 9, 2013 at 9:35 pm

    oh my goooodness! this is my first time actually timing myself and completing 1 full wod! 13:58. I think I did as rX!

    Reply
  106. Mandy lou says

    April 9, 2013 at 9:48 pm

    7:12 30lb full squat clean.

    Reply
  107. Carissa says

    April 9, 2013 at 10:05 pm

    8:54 15 lb. squat cleans cause that's what I have. Planks instead of sit ups because of diastasis. 30 sit ups= 60 seconds of plank, 24 sit ups = 48 seconds of plank, etc.

    Reply
  108. Melanie says

    April 9, 2013 at 10:15 pm

    8:20

    Reply
  109. Ree says

    April 9, 2013 at 10:34 pm

    9:20 as Rxed. Tailbone is sore-used towel under lumbar. Suggestions for tailbone or will it just toughen up as I continue with sit-ups?

    Reply
  110. Kelli A says

    April 9, 2013 at 10:37 pm

    10:44
    15 lb dumb bells for squat cleans

    Reply
  111. Lea says

    April 9, 2013 at 10:44 pm

    6:53 as rx'ed

    Reply
  112. Donette says

    April 9, 2013 at 10:46 pm

    9:33 as rx'd.

    Reply
  113. Jessica Johnson says

    April 9, 2013 at 10:58 pm

    8:58 15lb weights

    Reply
  114. LaToiya Bates says

    April 9, 2013 at 10:59 pm

    11:27 unfortunately would have been faster but having to contend with a 1 and 1/2 yer old at same time kind of slows u down lol. All as rx'd feeling the jelly legs

    Reply
  115. Melissa Brown says

    April 9, 2013 at 11:06 pm

    8:45

    Reply
  116. Brennan Glynn says

    April 9, 2013 at 11:14 pm

    10:15

    Reply
  117. Olivia says

    April 9, 2013 at 11:17 pm

    10:40

    Reply
  118. Hammy says

    April 9, 2013 at 11:26 pm

    Is there anyway to get the WOD earlier for us who exercise early? Maybe send the day before? Thanks,
    Dawn

    Reply
    • Jenni says

      April 11, 2013 at 1:17 am

      The WODs post at midnight pacific which should be 3:00am eastern? I hope no one is working out that early!? But some of my mamas who need to know the workouts in advance just follow a day or week behind us. I have to have the WODs post the same day as they are labeled for tracking purposes.

      Reply
  119. heidi says

    April 9, 2013 at 11:26 pm

    10:55 with 10 lbs of weight.

    Reply
  120. Julie Faulstich says

    April 9, 2013 at 11:30 pm

    10 minutes w/ mods… Regular squats (still can't use weights) & knees to elbows laying down ( bruised ribs & sternum – hurts to crunch up ). Did add jumps because my work out partner ( 3 yr old son ) insisted we were supposed to because of the girls jumping in the picture.

    Reply
  121. Samantha Slater says

    April 9, 2013 at 11:31 pm

    9:30…

    Reply
  122. Steph says

    April 9, 2013 at 11:35 pm

    11:42 as RXd.

    Reply
  123. Katie Monteiro says

    April 9, 2013 at 11:41 pm

    7:46 as rx'd

    Reply
  124. Brittany Morris says

    April 9, 2013 at 11:44 pm

    7:35 as rx'd

    Reply
  125. Kim V says

    April 9, 2013 at 11:53 pm

    9:22 as rx'd

    Reply
  126. Diana in Maine says

    April 9, 2013 at 11:56 pm

    10:51 as rx'd, concentrated on doing really good form. Two WOD behind me woo hoo!!

    Reply
  127. Mrsb5421 says

    April 9, 2013 at 11:57 pm

    10:18. my squat cleans are ugly….can't quite get the groove…

    Reply
  128. akros23 says

    April 10, 2013 at 12:04 am

    9:14 but with 10 lbs. Yeowzers my abs are sore. Abs? What are those? Newbie here…

    Reply
  129. Jess Dooley says

    April 10, 2013 at 12:07 am

    18:48 total beginner. I hope to own the sit-ups cause this mommy tummy is out of control. 🙂

    Reply
  130. Gina Tate says

    April 10, 2013 at 12:14 am

    12:53
    40# hang cleans
    I didn't do power cleans..I really wanted to focus on getting my form really good..I found it a bit easier to get the proper hop in when I started from the hang position..well it was easier until I got tired and then everything started to go downhill!

    Reply
    • Gina Tate says

      April 10, 2013 at 12:15 am

      And that should say I did hang squat cleans!

      Reply
  131. 1minute4me says

    April 10, 2013 at 12:17 am

    8:29 as rx'd

    Reply
  132. Linda Slater says

    April 10, 2013 at 12:25 am

    5:45 W/20 lb Push Press substitute for Squat Cleans

    Reply
  133. Holly says

    April 10, 2013 at 12:32 am

    7:40 as rx'd

    Reply
  134. Teresa mangiapane says

    April 10, 2013 at 12:37 am

    7:44 not sure if I did the squat cleans correctly but I watched the video and tried 🙂

    Reply
  135. Whitney says

    April 10, 2013 at 12:51 am

    8:04

    Reply
  136. Jennifer Gores-Todd says

    April 10, 2013 at 1:17 am

    7:26 full squat cleans

    Reply
  137. Heidi Gallagher says

    April 10, 2013 at 1:25 am

    6:41 as Rx'd. Day 2 with no caffeine was a killer!!!

    Reply
  138. The Roberts Family says

    April 10, 2013 at 1:26 am

    9:18
    as rx'd
    (I think I took too many rest days- haven't done a WOD since last Thurs) SLACKER!!

    Reply
    • The Roberts Family says

      April 10, 2013 at 2:17 am

      Added 10mins of jump rope after for a little more cardio/calorie burn …. Less than a week until the return of the BIKINI!! Eeeeeeeeek

      Reply
  139. Ann Rohlfing says

    April 10, 2013 at 1:27 am

    7:30; 22#

    Reply
  140. Carrie Thorpe says

    April 10, 2013 at 1:31 am

    8:24 as x'rd

    Reply
  141. K&J Dickson says

    April 10, 2013 at 1:43 am

    8:56 and I wanted to throw up. I have no stomach muscles… But that's why I'm doing this!

    Reply
  142. Ashley Jones says

    April 10, 2013 at 1:44 am

    10:15. 40#

    Reply
  143. Dawniey says

    April 10, 2013 at 1:45 am

    15:51 and I used 10lbs in each hand. I tried a 10 and 8 in each, but I couldn't lift it!!

    Reply
  144. JanelWarner says

    April 10, 2013 at 1:56 am

    6:28!

    Reply
  145. brita.schroeder says

    April 10, 2013 at 2:08 am

    5:55 with 45 lbs

    Reply
  146. mary says

    April 10, 2013 at 2:12 am

    6:47 as rx'd

    Reply
  147. meolin says

    April 10, 2013 at 2:18 am

    7:40 as rx'd

    Reply
  148. Allison says

    April 10, 2013 at 2:36 am

    6:07, 30 lb

    Reply
  149. Unknown says

    April 10, 2013 at 2:51 am

    8:55 as perscribed! Abs are hurting in a good way!

    Reply
  150. Crystal Britt says

    April 10, 2013 at 2:57 am

    8:15 with 20 lb kettle bell

    Reply
  151. Simonfamily says

    April 10, 2013 at 3:01 am

    7.00.08 min as rx'ed
    And day one without caffeen! Yikes so hard.
    Then did work out video Jillian Michaels ripped in 30.

    Reply
  152. Shavanah Moya says

    April 10, 2013 at 3:01 am

    5:08 but did planks instead of situps (working on healing a diastasis still "/) and 15# bar because that's all I have. Ran a half mile and did ten burpees before. 🙂

    Reply
  153. lakenw says

    April 10, 2013 at 3:12 am

    6:42

    Reply
  154. Abby says

    April 10, 2013 at 3:15 am

    10:52 as rx'd

    Reply
  155. PTRunner says

    April 10, 2013 at 3:18 am

    7:20 with 24#

    Reply
  156. Teresa Mendenhall says

    April 10, 2013 at 3:22 am

    6.37 did plank holds instead of sit ups because of diastasis. 20lb squats

    Reply
  157. erin faye says

    April 10, 2013 at 3:31 am

    8:05 as rx'd yikes!

    Reply
  158. laura says

    April 10, 2013 at 3:43 am

    6:58 45#bar. Did hang squat cleans as well because i know that version the best &i still need to work on form

    Reply
  159. Jessica says

    April 10, 2013 at 4:15 am

    12:44 as rx'd. Finished with 10 min on treadmill running/walking with incline. Would have stayed on longer but my daughter woke up from her nap!

    Reply
  160. Izzyq says

    April 10, 2013 at 4:36 am

    10:24 beginner

    Reply
  161. mommaof5 says

    April 10, 2013 at 4:56 am

    8:37
    Did most of situps crosfit stlye….sub crunches when I just couldn't get up….
    Good workout

    30 minute on bike

    Reply
  162. one of us says

    April 10, 2013 at 6:18 am

    8:26 as rx'd

    Reply
  163. Lindsi Loflin says

    April 10, 2013 at 8:13 am

    9:00 mile warm-up, stretch
    8:12 w/ 40 lb squat cleans.

    Reply
  164. Kacie Germadnik says

    April 10, 2013 at 10:19 am

    7.27 as rx'd. Also ran 2200 meters…took a total of 23 minutes.

    Reply
  165. Jen Morse says

    April 10, 2013 at 11:01 am

    12:43 with 65#
    Took my time on the cleans because I worked really hard on doing the shrug jump and pull in the right sequence. When you get into heavier weights I think that even more important and it also makes it easier to do the lift if you do it properly… 🙂

    Reply
  166. Meredith Pross says

    April 10, 2013 at 1:28 pm

    7:30

    Subbed squats for squat cleans with 30lb weights.

    Did half CFSU and half regular crunches

    Great workout! CFSUs are getting easier!

    Reply
  167. diaryofarawmom says

    April 10, 2013 at 1:30 pm

    9:05 with 20lb dumbbells

    See from the range of times, I have a ways to improve on this one!

    Definitely tougher than I anticipated!

    Had to push it due to a terrible headache last night. And due to the rain outside I decided not to run. So I will be a day behind for the rest of the week, but will push through Saturday.

    Reply
  168. Ruth Anne says

    April 10, 2013 at 1:35 pm

    6:50 as rx'd, 2 10#dumbbells for cleans

    Reply
  169. Nikki French says

    April 10, 2013 at 1:37 pm

    I commented last night but it must not have posted. :-/ My phone is weird sometimes about losing stuff in cyber space. Anywho, did as RX'd but with 30#. 7:01. Great warm up for kickboxing class!

    Reply
  170. Tracey Isom says

    April 10, 2013 at 1:57 pm

    7:19 as rx'd plus 6 miles on elliptical

    Reply
  171. Katie says

    April 10, 2013 at 2:20 pm

    5:53
    30# thrusters for cleans.
    Then ran 2 miles

    Reply
  172. Ian and Amy says

    April 10, 2013 at 3:39 pm

    7:33

    Reply
  173. Becky says

    April 10, 2013 at 3:41 pm

    8:36

    Reply
  174. Jen Mango says

    April 10, 2013 at 4:02 pm

    12:20

    Reply
  175. Jana Pace says

    April 10, 2013 at 4:13 pm

    10:50 10lb

    Reply
  176. Jessica Timmons says

    April 10, 2013 at 7:27 pm

    6:20

    25lb dumbbells

    Reply
  177. Shanea says

    April 10, 2013 at 7:42 pm

    9:20, 30lb squat cleans.

    Reply
  178. Shanea says

    April 10, 2013 at 7:43 pm

    9:20, 30lb squat cleans.

    Reply
  179. Shanea says

    April 10, 2013 at 7:43 pm

    9:20, 30lb squat cleans.

    Reply
  180. Logan says

    April 10, 2013 at 8:38 pm

    11.29…..45# hang clean…….sit ups killed me!!

    Reply
  181. ADD Mom says

    April 10, 2013 at 9:28 pm

    11 minutes, then did 50 pushups, 50 leg lifts, and 50 crunches.

    Reply
  182. wow mom says

    April 10, 2013 at 9:28 pm

    6:54

    Reply
  183. Katie Towsen says

    April 10, 2013 at 10:40 pm

    6:01 as RX'D

    Reply
  184. Kristin Godin says

    April 10, 2013 at 11:20 pm

    7:26 as rx'd

    Reply
  185. Tambra M says

    April 11, 2013 at 2:42 am

    5k
    WOD 8:30

    Reply
  186. Courtney says

    April 11, 2013 at 12:36 pm

    5:44

    Reply
  187. Aly says

    April 11, 2013 at 2:11 pm

    5:35
    Did this with Thursdays because I was sick :/

    Reply
  188. Lucy says

    April 11, 2013 at 3:15 pm

    11:20
    12lb dumbells

    Reply
  189. tanya says

    April 11, 2013 at 3:17 pm

    6:08 as rx'd

    Reply
  190. Holly Mills says

    April 11, 2013 at 5:29 pm

    5:30 as rx'd

    Reply
  191. Jen says

    April 11, 2013 at 5:51 pm

    Forgot to post Tuesday. 7:16 as rx'd

    Reply
  192. Christy Homan says

    April 11, 2013 at 11:04 pm

    6:38 As RX'd. 40# squat cleans

    Reply
  193. Cara says

    April 12, 2013 at 3:48 pm

    8:29 as rx'd

    Reply
  194. Katie C. says

    April 13, 2013 at 4:30 am

    8:30 as RX'd

    Reply
  195. Annie Semlak says

    April 15, 2013 at 9:21 pm

    7 minutes as Rx'd!
    90 minutes biking

    Reply
  196. Maria Ernestine says

    April 16, 2013 at 11:31 am

    Pat – #40 – 6:22
    Maria – #30 – 7:00

    Reply
  197. LindaK says

    April 16, 2013 at 1:37 pm

    7:43 (prone jack-knife in place of sit ups–medical modification)

    Reply
  198. angiediazo says

    April 16, 2013 at 6:53 pm

    I did this today. 11:02 30 lbs

    Reply
  199. Kati Swanson says

    April 16, 2013 at 7:27 pm

    9 mins, single leg thrusters, plank for situps (injury)

    Reply
  200. Rachel says

    April 16, 2013 at 10:42 pm

    11:15 with 30 lbs on my squats! Yikes!

    Reply
  201. Andrea Robinson says

    April 16, 2013 at 11:08 pm

    10:31 with 24lbs.

    Reply
  202. Becky Parker says

    April 17, 2013 at 12:36 pm

    6:35 – 30 lbs for squat cleans

    Reply
  203. Lisa :) says

    April 17, 2013 at 3:42 pm

    9:48, 16# sqcl with 3yr old side kick 🙂

    Reply
  204. Larsen Family says

    May 1, 2013 at 4:46 am

    10:38 as rx'd

    Reply

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