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
no caffeine
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. 😉
8:04 24 lbs squat cleans, thanks for the workout!
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.
5:23 squats without weights…still waiting for mine to arrive in mail! Day 2 of crossfit mamas…and no caffeine!
12:14 my abs are on fire!
6:24 30# instead of #20. Great workout!
6:54
30 lb squat cleans
8:46 as rx'd
6:57 as rx'd
6:57
17.5 lb squat cleans
Nice wo!!
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….
10:35 with 8lbs- gotta get and work up to some more weight.
7:02
7:13 as rx'ed
8:21 24#
8:20 as rx'd
6:38 as rx'd
5:47
Standing oblique knee to elbow for sit ups (doulbled the reps though – pregnant and have to modify)
20lb squat cleans
8:27
10:15 with 16 pounds total.
Roughly 10 mins with 16# and kids interrupting a lot!
Killer spin class and then 7:22
8:45 and not sure i did clean squats right. Now on to yoga. Happy day mamas!!
6:42, switched out cfsu for push press, 15lb dumbbell for all
any tips on good form for squat cleans? Thanks in advance.
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.
8:05
10 min with 10 lbs.and a 4 mile run.
11:02 as rx'd
8:32 with a 2 min break after first round to deal with a toddler potty emergency
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.
8:35 as Rx'd
8:06 as rx'd
10:22 as rx'd. Wow! Thanks……
6:55
thrusters for squat cleans
8:45 as rx'd. Thanks!
8:22
30# squat cleans
3.1 mile run
7:47 as rx'd
8:10 with 10lbs total, I'll need to pick up some more weight. Hope I did it all correctly. I feel great!
7:17. Great. Abs didn't seem as difficult as usual!
5:44
Sets 12 and 24 were oblique sit-ups crossfit style
7:54 at 25lbs
15:00 mile walk
5:51
30# squat clean
9:02 Dang, guess i need to work quicker. Good one.
6:54
30#sqcl
7:50 as rx'd.
6:02 as RX'd
I found this video of the clean helpful: http://youtu.be/RT_MTXaLKxU
5:41 as rx'd
9:17
9:17
8:40
6:17 Thrusters subbed for cleans.
7:37 as rx'd
First Timer here…11:15 with 10 lbs.
7:22 as rx'd
did this workout right after yesterday's workout
7:27 as RX'd
24lbs
10:25 as rx'd
6:20 with #30 sc
9:37 as RX'd
6:50. Missed the last 4 workouts. Feels good to be back.
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!! 🙂
7:21
6:50. Did hanging squat cleans though .
5:56 as rx'ed
7:27 as RX'ed.
7:54 as RX'ed
Then ran 2 miles on treadmill
11:17. First day. wow!
When you say 20#, is that total, or on each side?
Always total.
8:47 as RX'ed.
6.10 awesome.
6:59 35lbs 2 months post chemo!
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. 🙂
11:11 with #15
8:15 as rx'd
6:56 as rx'd
5:38
Push Press (20lb)instead of squats
6:03 as rx'd…just started this website! Thanks! Ran 800m before and after
5:40 as rx'd
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.
Did most of you just do hang squat cleans?
8:15 reg squats with 20lb the rest as rx
Goal: Under 10, Time: 9:34!! Yay!! Day 2 of cross fit 🙂 Almost pooped my pants!!
Jessica – all weights given are in total weight. 🙂
7:53 w/ 40#
8.06
6.27.8
8:47 as rx'd.
Newbie here – 14:32 as rx'd Those sit ups killed me!
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
8:11
5:51 as rx'd. Amazing how much you can get out of a short amount of time. I am sweatin'! Thank you!
7:18 with real cfsu! Burnin', but now to the next wod. 🙂
7:18, this time with real cfsu! Burnin', but now on to the next wod!
🙂
6:24 as rx'd
10:37 with 30lb squat clean
10:10.
5:25 as rx'd
8:57 with 25 lbs. first time ever doing squat cleans with a bar.. So exhausted
6:58
Ran 4.5 miles
8:04
40lbs squat cleans (not hanging squat cleans)
7:25
7:59 as rx'd.
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!!! 🙂
Congrats, grand mama!! 😉
8:15 – includes one stop to tie my daughter's work out pants because she was determined to work out with me.
Love it!
7:05
As RXed.
5:55 with 15 lbs…still gotta get 20lb weights
oh my goooodness! this is my first time actually timing myself and completing 1 full wod! 13:58. I think I did as rX!
7:12 30lb full squat clean.
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.
8:20
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?
10:44
15 lb dumb bells for squat cleans
6:53 as rx'ed
9:33 as rx'd.
8:58 15lb weights
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
8:45
10:15
10:40
Is there anyway to get the WOD earlier for us who exercise early? Maybe send the day before? Thanks,
Dawn
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.
10:55 with 10 lbs of weight.
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.
9:30…
11:42 as RXd.
7:46 as rx'd
7:35 as rx'd
9:22 as rx'd
10:51 as rx'd, concentrated on doing really good form. Two WOD behind me woo hoo!!
10:18. my squat cleans are ugly….can't quite get the groove…
9:14 but with 10 lbs. Yeowzers my abs are sore. Abs? What are those? Newbie here…
18:48 total beginner. I hope to own the sit-ups cause this mommy tummy is out of control. 🙂
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!
And that should say I did hang squat cleans!
8:29 as rx'd
5:45 W/20 lb Push Press substitute for Squat Cleans
7:40 as rx'd
7:44 not sure if I did the squat cleans correctly but I watched the video and tried 🙂
8:04
7:26 full squat cleans
6:41 as Rx'd. Day 2 with no caffeine was a killer!!!
9:18
as rx'd
(I think I took too many rest days- haven't done a WOD since last Thurs) SLACKER!!
Added 10mins of jump rope after for a little more cardio/calorie burn …. Less than a week until the return of the BIKINI!! Eeeeeeeeek
7:30; 22#
8:24 as x'rd
8:56 and I wanted to throw up. I have no stomach muscles… But that's why I'm doing this!
10:15. 40#
15:51 and I used 10lbs in each hand. I tried a 10 and 8 in each, but I couldn't lift it!!
6:28!
5:55 with 45 lbs
6:47 as rx'd
7:40 as rx'd
6:07, 30 lb
8:55 as perscribed! Abs are hurting in a good way!
8:15 with 20 lb kettle bell
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.
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. 🙂
6:42
10:52 as rx'd
7:20 with 24#
6.37 did plank holds instead of sit ups because of diastasis. 20lb squats
8:05 as rx'd yikes!
6:58 45#bar. Did hang squat cleans as well because i know that version the best &i still need to work on form
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!
10:24 beginner
8:37
Did most of situps crosfit stlye….sub crunches when I just couldn't get up….
Good workout
30 minute on bike
8:26 as rx'd
9:00 mile warm-up, stretch
8:12 w/ 40 lb squat cleans.
7.27 as rx'd. Also ran 2200 meters…took a total of 23 minutes.
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… 🙂
7:30
Subbed squats for squat cleans with 30lb weights.
Did half CFSU and half regular crunches
Great workout! CFSUs are getting easier!
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.
6:50 as rx'd, 2 10#dumbbells for cleans
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!
7:19 as rx'd plus 6 miles on elliptical
5:53
30# thrusters for cleans.
Then ran 2 miles
7:33
8:36
12:20
10:50 10lb
6:20
25lb dumbbells
9:20, 30lb squat cleans.
9:20, 30lb squat cleans.
9:20, 30lb squat cleans.
11.29…..45# hang clean…….sit ups killed me!!
11 minutes, then did 50 pushups, 50 leg lifts, and 50 crunches.
6:54
6:01 as RX'D
7:26 as rx'd
5k
WOD 8:30
5:44
5:35
Did this with Thursdays because I was sick :/
11:20
12lb dumbells
6:08 as rx'd
5:30 as rx'd
Forgot to post Tuesday. 7:16 as rx'd
6:38 As RX'd. 40# squat cleans
8:29 as rx'd
8:30 as RX'd
7 minutes as Rx'd!
90 minutes biking
Pat – #40 – 6:22
Maria – #30 – 7:00
7:43 (prone jack-knife in place of sit ups–medical modification)
I did this today. 11:02 30 lbs
9 mins, single leg thrusters, plank for situps (injury)
11:15 with 30 lbs on my squats! Yikes!
10:31 with 24lbs.
6:35 – 30 lbs for squat cleans
9:48, 16# sqcl with 3yr old side kick 🙂
10:38 as rx'd