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Thursday 04.18.13

3 rounds, 15-12-and 9 reps, for time of:
Thrusters, 20 lbs (total)
Knees to elbows/Push-ups/Pull-ups (assisted as necessary)

The workout will look like this:
Round 1:
15 Thrusters
15 KTE
12 Thrusters
12 KTE
9 Thrusters

Round 2:
Repeat round 1 but with push-ups for KTE

Round 3:
Repeat round 1 but with pull-ups for KTE

Post time to comments.

no caffeine
no soda


  1. 19:44 had to sub for pull ups no pull up bar, did biscep curls and hanging tricep pulls with 10# dumbells for each set of pull-ups I was suppose to do. And knees to elbow on the floor. Can barely move my arms this was a total jelly arm work out. Are there any arm stretches u can recommend?? Or even all over body stretching? Legs still tight from the deadlifts from yesterday…

    1. I would recommend looking on you tube for a yoga video for runners, there are lots of short ones and it will give you a great stretch!

  2. 11:03 with modifications. Round 3 set 12 and 9 did 10# total thrusters and did triceps dips on bench for pull ups.

    Does anyone have any suggestions for pull up alternatives to improve strength so I can eventually do a pull up? My upper body is weak and I cannot do a pull up to save my life. 🙂
    Thanks and happy Thursday!

    1. Amy
      Using a resistance band is a good alternative. Use as skinny as one as possible (takes off the least amount if weight). I do kipping pull ups. I am sure their is a demo video on them. You need to have a really strong/secure bar in order to do them . Keep trying. Even if you can only do 1 or 2 pull ups at a time you will benefit from doing the "real thing" and having your WODs take longer. You will get stronger.

  3. 14:43
    But I believe I got mixed on reps and did 21-15 on one round.
    KTE on bar
    Pullups were jump up to bar and go down slowly. (Amy-that's one modification) you could try)

  4. 12:45
    Kte on bar, 10bpu and rest gpu
    Pull-ups assisted with band.
    Wow! Arms are shaking!!

  5. Muscle moms in the morning- Katie, Heidi, Donna, Tatum
    11:34 assisted pull ups, KTE on floor

  6. 15:00. Don't really know as my timer shut off. Going by time in gym and then out. Darn! Knees to elbow on floor after first set. Assisted pull ups.

  7. 13:01 round 1 set 15- real KtE, rest on floor
    Round 2 set 15- did 3 real pull ups (yay) rest chair assisted
    Push ups and thrusters as rxd….wow!

  8. 6:43
    Two 10# dumbbells
    KTE on floor
    Boy push ups
    Assisted pull ups- those are so hard!!!! :/

  9. 6:14
    20# thrusters, floor K2E
    20# thrusters, gpu
    20# thrusters, chair assist pull ups

  10. 11:55 having trouble typing this because my arms are shaky 🙂
    k2e on floor
    girl pu's
    last round did planks

  11. 10:17, 20# thruster, k2e on floor, boy pu's, and last round did dips instead of pullups. Working on pullups at the gym with assistance.

  12. 10:53 Did my sad little kind-of pull-ups first round, then K2E's on the floor last round.

  13. 12:30
    K2E on bar 🙂 but more like knees to waist
    Chair assist pull-ups.

  14. 9:04
    8#db for thrusters (arms are still tired from yesterday!)
    k2e on floor
    bench dips for pull ups

  15. 11:35
    Kne on floor
    Assisted pull ups

    Great workout-arms are jelly!

  16. 13:02
    KTE on ground first 12 BPU THEN GPU (I was pretty tight from yesterdays PU) then pull ups on my back using a rack & bar. I don't have a pull up bar but the hubby is figuring out how to put one up for me.

    Later have 3-4 mile run pushing double stroller.

  17. 11:50 all pushups on toes and after yesterday I was SLOW. But I percervered. I did reverse pull ups under my dining room table. TOUGH!

  18. 8:42 as rx'd. kte on bar. first 5 pull ups were real/standard. remaining were jump up, slow down.

  19. 14:10
    Pull ups & K2E with chair
    Nice one!!!! ;D

  20. 8:49
    Thrusters as rx'd all rounds
    First 15 Kte on bar, rest on floor
    Chair-assisted pull-ups

  21. 11:44
    25# thrusters
    k2e on bar- still need a lot of work
    jumping pull-ups

    3 mile run

  22. 15:15

    40lb Thrusters
    KTE on bar
    all boy push ups
    kipping pullups unassisted

  23. 10:27
    20# thrusters
    KTE, bpu, pull ups- jump up and slow lower down

  24. Since my shoulder is out of commission I will be doing the day one workout! Running won't affect this!

  25. Since my shoulder is out of commission I will be doing the day one workout! Running won't affect this!

  26. 9:19 as rx'd. KTE on bar, chair assisted pull ups. 20lbs thrusters. I can barely feel my forearms, that was rough!

  27. 7:29 modified. I'm saving my legs for a half marathon on Saturday, so I did push press instead of thrusters, k2e on floor, and bench dips instead of pull ups. Still worked my arms like crazy, but I'm asking for a bar for Mother's Day!

  28. 16:52
    30lb thrusters, toes to bar, gpus, and pull ups assisted with a small jump/ push off the ground

  29. 11:56 but had to do KTE on floor and bicep curls with 16# for pull-ups (ordered my pull-up bar this week!). Thank you Jenni! This is only my 2nd week of doing Crossfit every day and I can already see that my stomach is tighter and I'm firming up! The shakes really help too.

  30. 11:00
    Thrusters as rx,
    KTE on the floor
    sub bent arm hang for pull-ups. I can't get more than one assisted pull up at this point, but I'm working toward it.

  31. 17:55 with reps as specified (each round: 7:03, 4:57, 6:01). I should be called modify girl today! Assisted pull-ups and girl push ups. Only week two…..

  32. 12:16
    30 lbs on thrusters
    chair assist on the KTEs and pull-ups
    about 1/2 of the pull-ups and KTEs were reverse grip

  33. 12:09
    15 KTE bar, the rest floor
    Real push ups
    Asstd pull ups

  34. 15:30, knees to waist on bar, gpus, negative pull ups on bar

  35. 12:43

    ***With modifications (No bar @ home)

    *First 4 sets 40# thrusters, all the rest 20#
    *KTE on floor
    *First 2 or 3 pushups of each set bpu, all the rest gpu.
    *subbed chair-dips for pull-ups.

    3.5 mi. run pre-workout.

  36. So frustrated! Somehow my garmin stopped at 1:58 and I didn't notice until I started round 3 :(. stopped my timer at 5:54 missing the whole second round and part of the first. Good workout anyway! Have a great day!

  37. I guess I'm slow…
    45# thruster
    Knees to shoulders
    boy push ups
    jumping pull ups

    Did a wod last night with a total of 42 thrusters @ 65#, 50 pull ups and 50 push ups. I'm definitely feeling it today! 🙂

  38. 8:46
    16# thrusters
    K2E on floor
    Assisted Pull ups on treadmill bar

  39. 12:25 as RX'd
    Girl push-ups
    Jump up, slow down pull ups
    Didn't dip too low on thrusters because my legs are so sore from the last 3 days of deadlifts, lunges and squats!

  40. 13:52
    gpu's and pull-ups on treadmill.
    Still shaky!!

  41. well im a turtle crawling at granny speed..lol
    35# thrusters
    k2e on bar
    jumping pull ups

  42. 11:35. jumping up for the pullups, trying to go slowly down.

  43. 13.5 mostly gpus…sore from yesterday, assisted pull ups! Group weight class immediately afterwards! Wow! Ouch!

  44. 18:46

    20# as rx'd for thrusters, KTE but could only get my knees up to about my mid-section, gpu, used a chair for support for pull-ups.

  45. I needed a cardio day, so I did the following:

    3 rounds of:
    Run 400 meters
    20 Squats

    I ran the entire 400 meters on round 1!! Rounds 2 & 3 – I ran 6 blocks, walked 4 blocks, ran 6 blocks. SO happy with the improvement in my running! 🙂

  46. 12:25
    20# thrusters
    knees to waist
    pushups as rx'd
    assisted pull ups

  47. 8:50
    Thrusters as rx'd
    Reverse pull-up on treadmill

  48. 16.39- thrusters as Rx'd, KTE on floor, bicep curls w/ 20 lbs for pull-ups (no bar). Wow!

  49. Almost puked on this one. No joke.

    25lb dumbbells for thrusters, all reps
    K2E all the way up, baby!
    Chair assist on pull ups, just my tippy toes


  50. 9:39
    Push Press instead of Thruster (can't squat)
    Hollow rockers instead of pull ups. (knee)I can do pull up assisted it's just pretty dangerous if I fall with my knee being broken 🙂

  51. 14:47

    20# thrusters
    knees to waist (first time not on floor – phew!)
    push up from knees (these were s-l-o-w)
    pull ups from a lower bar, with feet on the floor (resistant bands in the mail!)

    Thanks for these workouts – 3 weeks in and I'm already feeling stronger! Can't wait to keep it up. Goal: to do one full pull up!

  52. 15:04
    Had to do KTE on the floor for all three rounds. I'm still not cleared to do a lot of chest exercises

  53. 17:02 with major modifications. KTE were done on an incline bench (TotalGym). Don't have a pull up bar so these were also done on the Total Gym. Highest incline.

  54. 9:41
    Knees to waist, girl push ups, assisted pull ups

  55. 14:33
    hanging but modified KTE
    chair assist pull ups

    This has officially been a week for me!! I am already feeling stronger and thankful for this blog and the motivation!!

  56. 12:30 mods: kte on floor, gpu (although they're barely more than a plank – that's why I'm building strength!), 30 second plank for pull ups (no bar).

  57. I completely forogot to set my timer. I thought the KTE's woiuld be easy…LOL!! I had to do knees to waist!! For pull-ups I jad to jump up amd lower slowly…only I have no upper body strength and it wasn't very slow, but I still felt them!! And GPU's and adter I power walked for 1.25 miles.

  58. 13:50 thrusters have me fits today.
    1st round 20#
    2nd round 1/2 20# rest 16#
    3rd round 1/2 16# rest 10#
    Assited PU and pull ups

    Don't know we're all my strength went today!

  59. 10:19. All gpu, knees to about waist, jump up slow down

  60. What is knees to elbows? Do you hang from the bar and bring your knees up to your elbows or as high as possible???

  61. 13:22 Did 2x1hr yoga today so already tired. 20# thrusters. K2E were ok on bar for all. Reg PUs slow. 1-leg assisted pull ups. Arms like jello now!

  62. 9:45 gpu, KTE on ground, 65lb lat pull downs instead of pull ups

  63. 11:29. Band asstd p/u. Kte-bar,bpu, thrusters as rxd

  64. 13:00 as rx'd. 15 bpu, rest gpu. Assisted pull-ups with medium weight band (blue).

  65. 13:08

    subbed high plank KTE for KTE
    subbed plank for pull ups

  66. 11:30 as rx'd (bpu chest/body to floor & pu jump up/slow down)

  67. 9:15 k2e on floor, subbed bicep curls and tricep press for pull ups…

  68. Forgot to post yesterday. 8:32. KTE on floor, used pull up machine at gym

  69. 9:19
    No bar so KTE on floor and subbed CFSU for pull ups and all boy push ups.

  70. 24:40
    It took me a while, pull-ups are really hard for me, I am doing just kipping and attempt of a pull-up.

    40 lb thrusters
    boys push ups

    Super happy to be part of this group.

    Hello from Alaska,


  71. 15:00
    Thrusters as rx'd
    K2E on the floor (I don't have a bar)
    Assisted Pull-ups using treadmill handles

  72. 14:08
    K2e on bar
    Girl push ups
    Assisted jump pull ups

    I can tell there is improvement in my k2e and pull ups!! I'm a day late on this one. Maybe I'll tackle today's later!

  73. 12:55.
    Knees to elbows on the floor. Made it halfway through the second round and had to switch to 10lb thrusters. Girl pushups and tricep dips for pullups. Arms totally feel like jello now.

  74. Ran 3 miles before
    Modifications: Knees to chest instead of elbows, pull-ups on assisted machine with 70#. I will do at least 1 pull up on my own before this is over!

  75. 11:02
    GPU & assisted pull ups…didn't get a chance to do this WOD yesterday but at least i did it today!

  76. 40# thrusters, K2E on floor, gpu's, kneeling pull ups with resistance bands. 15:36.

  77. 16:29 – Tough One!!!
    KTE on floor
    Pull-Ups on Treadmill

  78. 9:25
    10# Thrusters
    KTE on floor
    30# lateral rows instead of pull ups

  79. Forgot to time. Did first 2 rounds, KTE on floor had to anchor hands on some of last ones, all BPU

  80. 22:23
    20# Thursters
    KTE 1/2way
    All BPU
    Chair assisted PU

  81. 17:26
    K2Es from rings. I actually approached my elbows a few times! Then a few where I got a little ab curl followed by a whole bunch that were basically knee lifts.
    25 mil push-ups (10/10/5) and the rest from knees.

  82. Pull ups from arm of treadmill. There was some assist but not as much as in the past. I really gritted through it.

  83. Did this workout yesterday. Time was 19:13

    No nearly as fast as some of you 😉
    but did heavier weights & all boy push ups & real pull-ups.

    1st round 45lb, 2nd 30lb, 3rd 30lb

    This was TOUGH!!! I was BEAT!! No strength training today, just a run.

  84. 13:28

    deadlifts instead of thrusters just for the second round.

    girl push-ups.

    assisted pull ups.

  85. 11:15.9 Girl Push ups all rounds (did Wed workout before this)
    Did knees to waist for KTE
    Did tricep dips and jumping pull ups for pull ups.
    KTE and Pull Ups need ALOT of work! Getting a pull up assistance band ASAP!

  86. Pat and Maria 15:24

    Pat #65 – kte, band assisted pull ups
    Maria – #30 -ktchest,all boy & band assisted pull ups

  87. Ran 3.5 miles, then 13:13 – KTE on floor, gpu, #15 kettlebell bench row (rx'd reps on each side) instead of pull-ups (no bar)

  88. 11:18, with KTE done on dip stand, 20# thrusters, all bpu, and assisted pull ups. Arms be burnin'! Feels great!

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