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Hiit Mamas

Drop Your Excuses To The Floor

Friday 04.19.13

3 rounds for time of:
20 Front squats, 40 lbs
20 Push-ups
30 Butterfly sit-ups
20 Leg lifts

Compare to 01.12.12

 90 DAY CHALLENGE II: DAY 12
Vi-shake
no caffeine
no soda
 
NEXT WEEK’S ADDED CHALLENGE: only fruit or veggie snacks

“Eating healthy snacks is a simple
method for ensuring that your body gets the nutrients and energy it
needs throughout the day. If you’re on a weight management program, maintaining a regular snack time routine can actually help you
stick to your diet, as long as you eat in moderation and choose healthy
foods. Snacking is also important for athletes who need to stay in
condition for competition, and for children who are still growing.

Healthy Eating Defined

It
is important to know how to eat healthy. You should try to get three
regular meals per day, in the morning, afternoon and evening, as the
Center for Young Women’s Health recommends. Ideally, snacks should not substitute for regular, full
meals; you should snack when you need extra energy or feel hungry, but
don’t overeat. Try to eat foods from all the food groups — fruits,
vegetables, proteins, grains, healthy fats and dairy — in order to get
the maximum benefit.

Snacking for Athletics

Athletes
and people who engage in regular physical exercise need more energy
than those who have a sedentary lifestyle, as Drugs.com notes. However, a
busy schedule may make it difficult to get these extra calories and
nutrients through proper mealtimes. Healthy snacks allow you to make up
the difference without taking too much time for preparation and eating.
Snacking before exercise can also give you an energy boost to aid your
performance, while having a snack after exertion helps prevent
overeating during mealtime. In fact, eating an apple can give you an
energy boost similar to coffee or energy drinks but without the harmful
drugs and chemicals or the inevitable crash, as well as providing so
many nutrients such as 12% of your daily recommended intake of
fiber, 10% of your daily recommended intake of vitamin C, and
trace amounts of minerals such as calcium, potassium, and manganese. You
can’t get that in a cup of coffee!

Children’s Physical Development

During
adolescence, children’s bodies start developing rapidly. This process
takes a lot of energy, and therefore often leaves kids feeling hungry,
KidsHealth explains. Healthy snacking helps meet children’s elevated
nutritional requirements while ensuring that they don’t gain excessive
amounts of weight or consume foods that contain unhealthy amounts of
sodium, carbohydrates and fats. This is especially important for
teenagers, who may tend to opt for unhealthy, nutrient-poor junk foods
for their snacks and meals.

Weight Management

Contrary
to popular belief, snacking does not destroy diets, as long as it is
properly planned. In reality, healthy snacking helps prevent binge
eating, MayoClinic.com notes. When your hunger is momentarily
alleviated, you will be less likely to overindulge. But it all depends
on your choice of snack food. The best options are foods that make you
feel full, provide you with nutrients, while still leaving your appetite
for a proper meal still intact.

Healthy Snack Choices

There
are several foods to choose from if you’re looking for a healthy snack.
In general, the fresher and less processed the food, the better. Fruits
and vegetables are among the most popular, since they contain lots of
nutrients with little to no fat and are still very filling. Nuts and
seeds, on the other hand, have high amounts of amounts of both protein
and healthy monounsaturated fat. However, their high calorie content
means they should be eaten in moderation.”
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Tagged With: 3 rounds, 90 Day Challenge, leg lift, push-up, sit-up, snacks, squat 153 Comments

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Comments

  1. Brittany says

    April 19, 2013 at 9:01 am

    10 min run

    11:17 STRUGGLED with this Friday WOD and only used 10lbs

    Reply
  2. emorris says

    April 19, 2013 at 10:07 am

    12:24 w girl push ups. Yea for Friday!!

    Reply
  3. LaToiya Bates says

    April 19, 2013 at 10:13 am

    14:30 didn't realize till I finished WOD, that I forgot to add weight with my squats, but even without it I struggled big time legs and arms were not my friends got to do a serious stretch sessions now!

    Reply
  4. Denise says

    April 19, 2013 at 10:34 am

    11:46 as RX'd (gpu)
    Happy Friday!

    Reply
  5. Kelly says

    April 19, 2013 at 10:48 am

    11:20, 45# front squats, rest as rx'd

    Reply
  6. Kathy Cohen says

    April 19, 2013 at 10:48 am

    9:08. TGIF!

    Reply
  7. Nikki French says

    April 19, 2013 at 11:03 am

    14:03 as RXd…with some 3 year old daughter interventions added in. 😉

    Reply
  8. Lauren says

    April 19, 2013 at 11:27 am

    15:38. 30# (all I have) 5 bpu (hooray! First time), rest gpu. I am totally beat from this week! TGIF 🙂

    Reply
  9. martha says

    April 19, 2013 at 11:42 am

    12:48 as rxd except 30# squats (all I have…I really need to get some 20# dumbbells lol!!)

    Reply
  10. Stephanie B. says

    April 19, 2013 at 11:48 am

    11:41 as rx'd

    Reply
  11. Allison says

    April 19, 2013 at 11:50 am

    9:15 as rxed.

    Reply
  12. Kimberly says

    April 19, 2013 at 11:54 am

    6:10
    30lb front squats
    Standing alternate knee to elbow for sit ups
    No leg lifts
    17 weeks pregnant

    Reply
  13. Megan Jordan says

    April 19, 2013 at 12:06 pm

    9:35

    Reply
  14. aj says

    April 19, 2013 at 12:12 pm

    11:29
    15# dumbbells
    Gpu's

    Hard WOD!

    Reply
  15. Jana Pace says

    April 19, 2013 at 12:56 pm

    18:10 20#

    Reply
  16. Patricia P says

    April 19, 2013 at 1:03 pm

    15:20
    40#

    Reply
  17. Liana Sved says

    April 19, 2013 at 1:07 pm

    10:45

    45# front squats
    gpu

    Reply
  18. Rachael says

    April 19, 2013 at 1:14 pm

    12:03
    All bpu attempted
    2-20lb bags rice for front squats
    Leg lifts were hardest for me today!

    Reply
  19. JanelWarner says

    April 19, 2013 at 1:17 pm

    9:01 with 10 lb squats everything else rxd

    Reply
  20. Heather Lipe says

    April 19, 2013 at 1:25 pm

    12:25
    All boy pu

    Reply
  21. Hannah says

    April 19, 2013 at 1:28 pm

    12:43

    Reply
  22. Rissa W says

    April 19, 2013 at 1:35 pm

    10:00 as rx'd. Have a great weekend!

    Reply
  23. Holly says

    April 19, 2013 at 1:45 pm

    13:50
    20lb front squats
    GPUs

    Reply
  24. JojoBee says

    April 19, 2013 at 1:45 pm

    First time here!
    15:44; 36#; gpu

    Reply
  25. Brent and Britta says

    April 19, 2013 at 1:50 pm

    10:06
    20 lbs.
    Middle set of sit-ups oblique style.

    Reply
  26. kasey says

    April 19, 2013 at 1:59 pm

    9:59…..holy moly. my goal was under 10 and i did not think i was going to make it…..45 lb squat, all boy push ups

    Reply
  27. kasey says

    April 19, 2013 at 1:59 pm

    oh…now going to run 2 miles

    Reply
  28. lisa says

    April 19, 2013 at 2:07 pm

    14:02

    Reply
  29. Katie Monteiro says

    April 19, 2013 at 2:08 pm

    Well the wod got done!! Took all the kids to the park and got it completed, didn't track time.

    Reply
  30. Erika Sullivan says

    April 19, 2013 at 2:11 pm

    12:33 using 20# for squats. You're killing me with all these push-ups! TGIF!

    Reply
  31. Karen Armstrong says

    April 19, 2013 at 2:16 pm

    11:04

    Reply
  32. Michelle V says

    April 19, 2013 at 2:23 pm

    11:59 20# front squats, and GPU. I can feel myself getting stronger. What a great feeling.

    Reply
  33. Rujoco03 says

    April 19, 2013 at 2:34 pm

    11:57…all as rx'd except did only five bpu, the rest all gpu
    Tough WOD!!

    Reply
  34. Jen Roe says

    April 19, 2013 at 2:41 pm

    Ran 5 miles then

    10:23
    all boy pushups

    Happy Friday!

    Reply
  35. Katie Monteiro says

    April 19, 2013 at 2:41 pm

    Well the wod got done!! Took all the kids to the park and got it completed, didn't track time.

    Reply
  36. Miranda Hoberg says

    April 19, 2013 at 2:44 pm

    9:24
    20# front squats
    GPU

    Reply
  37. Ro and Pax's Mama says

    April 19, 2013 at 2:51 pm

    14:42

    Reply
  38. Katherine says

    April 19, 2013 at 3:00 pm

    12:16
    gpu

    Reply
  39. Sarah says

    April 19, 2013 at 3:06 pm

    10:44 20 lbs squats rest as rx'd. All regular push ups. Yeah for me!!

    Reply
  40. Ruth Anne says

    April 19, 2013 at 3:17 pm

    11:50 as rx'd
    Rnd 1&3 were BPU

    Reply
  41. Adf1974 says

    April 19, 2013 at 3:26 pm

    15:06 gpu 30#

    Reply
  42. Mel says

    April 19, 2013 at 3:26 pm

    12:25

    Reply
  43. Summer says

    April 19, 2013 at 3:27 pm

    8:52 as RX'd

    Reply
  44. traskrocks says

    April 19, 2013 at 3:31 pm

    15. I was tired!

    Reply
  45. Theresa Bryant says

    April 19, 2013 at 3:39 pm

    I am sure this should be ovious but what do u mean by leg lifts? In the bar? One leg at a time on your side? I am so sore from this week! Hamstrings are screaming.

    Reply
    • Kari F. says

      April 19, 2013 at 4:07 pm

      Leg lifts, as I understand, are lying on the floor bring in both legs to 90 degrees and lowering. It's an ab exercise.

      Reply
    • Kari F. says

      April 19, 2013 at 4:08 pm

      Bring both legs up not in. Sorry.

      Reply
    • Theresa Bryant says

      April 19, 2013 at 4:46 pm

      Thank you!

      Reply
  46. Ian and Amy says

    April 19, 2013 at 3:42 pm

    10:13

    Reply
  47. Julia says

    April 19, 2013 at 3:47 pm

    11:04
    45lb front squat
    1st round: 15 BPU – 5 GPU
    2ND: 11BPU- 9 GPU
    3RD: 9 BPU- 11 GPU

    Reply
  48. Duke~N~Morghan says

    April 19, 2013 at 3:59 pm

    7:55, 20lbs compared to 7:21. Last time I used 10 lbs and did regular sit-ups, I'm guessin thts the difference in time…

    Reply
  49. mbrous2 says

    April 19, 2013 at 4:00 pm

    15:14
    As rx'd with 1/2 bpu each round!

    Reply
  50. April B says

    April 19, 2013 at 4:01 pm

    9:30, 30lbs, gpu, half cf sit ups. regular sit ups.

    Reply
  51. Karen says

    April 19, 2013 at 4:04 pm

    12:45. 20 lb squats.

    Reply
  52. Kari F. says

    April 19, 2013 at 4:04 pm

    14:23. Had to split the last set of pushups to half toe, half knee. This whole week has been brutal in the pushup dept. Whoa! Rest as rx'd.

    Reply
  53. Sharon says

    April 19, 2013 at 4:07 pm

    11:48

    Reply
  54. Jenelle says

    April 19, 2013 at 4:17 pm

    10:51 as rx'd, boy push ups. I lost count and thought I may have done an extra set of push ups, so if that's the case it was 10:15. Who knows…but my arms are dead! 🙂

    Reply
  55. Bean says

    April 19, 2013 at 4:25 pm

    11:38 as rx'd
    35# squats

    Reply
  56. Stefanie says

    April 19, 2013 at 4:30 pm

    15:07 I have a cold and I didn't want to do this wod at all, but I did it as rx'd. Hooray for me!

    Reply
  57. kelley P says

    April 19, 2013 at 4:33 pm

    13:55
    20 lbs for front squats … Otherwise as rx'd

    Reply
  58. kelley P says

    April 19, 2013 at 4:34 pm

    @ Stefanie, hooray for you!!

    Reply
  59. Amber Carter says

    April 19, 2013 at 4:38 pm

    12:30 Much slower than last time, but I had been doing leg lifts wrong. Those were HARD!

    Reply
  60. Cassie says

    April 19, 2013 at 4:47 pm

    15:36 as RX'd
    ALL BPU

    Reply
  61. Andrea Dean says

    April 19, 2013 at 4:48 pm

    11:19 as rx'd after 60 minutes on the bike trainer.

    Reply
  62. LeeMac says

    April 19, 2013 at 4:48 pm

    11:32 as rx'd (gpu)

    Reply
  63. Theresa Bryant says

    April 19, 2013 at 4:51 pm

    9:34
    30# ( 15# db)
    Bpu rnd 1, 10bpu 10 gpu rnd 2, 7bpu13gpu rnd3

    Reply
  64. Ashley Jones says

    April 19, 2013 at 5:03 pm

    13:18 as rx'd

    Reply
  65. Kimberly S says

    April 19, 2013 at 5:10 pm

    10:34, gpu

    Reply
  66. Jill Bower says

    April 19, 2013 at 6:07 pm

    10:50, gpu, 5 lb weights to get my shoulder back into shape and had to do crunches as swinging my arms started to hurt my shoulder. Hoping for my weekend recovery to nurse this injury! Loved it! Taking two days off for an injury felt like a lifetime!

    Reply
  67. Zareena Koch says

    April 19, 2013 at 6:13 pm

    15:08 (4:46, 5:02, 5:19). Man….saw this WOD and thought "I can rock this shit. This looks easy". Oh, the mamas have the last laugh. I struggled, whined to myself but finished. Next week ill start setting goal time. I obviously have too much extra breath to whine and too much time to do it in. Happy Friday…don't forget your weekend yoga, mamas.

    Reply
  68. wow mom says

    April 19, 2013 at 6:17 pm

    11:44
    30# squats

    Reply
  69. Jennifer Everhart says

    April 19, 2013 at 6:25 pm

    around 12 min. used 15lb KB

    Reply
  70. Valentine says

    April 19, 2013 at 6:27 pm

    12:30 as RX'd. First time ever doing 40lb front squats, super proud of me!!! Happy Friday!

    Reply
  71. Heather Foster says

    April 19, 2013 at 6:42 pm

    10:36
    Push Press 20lbs
    All push ups unmodified!

    Everything else as RX'd
    TGIF!!!!

    Reply
  72. Kelli A says

    April 19, 2013 at 6:52 pm

    14:15 as rx'd

    Reply
  73. Diana in Maine says

    April 19, 2013 at 6:58 pm

    gah! more push ups, this has made just looking at that word make me want to puke! 🙂

    Reply
  74. Becky says

    April 19, 2013 at 6:59 pm

    13:27
    Girl push ups otherwise as rx'd!
    Immediately following yesterday's wod…exhausted!!!

    Reply
  75. The Opposite of Imagination says

    April 19, 2013 at 7:51 pm

    14:38 45# bar
    each round 10 boy pu then 10 girl pu
    Looking forward to the day I can do sit-ups faster. I'm so slow at them, but I feel them working!
    Thank you! and HAPPY FRIDAY 🙂

    Reply
  76. er.une says

    April 19, 2013 at 8:16 pm

    10:52
    25# squats

    Reply
  77. Jennifer Gores-Todd says

    April 19, 2013 at 8:18 pm

    13:10 20# squats. All gpu

    Reply
  78. Berta Crowe says

    April 19, 2013 at 8:24 pm

    13:05 – Leg lifts were killer and slowed down my sit-ups on the 2nd & 3rd rounds!

    44# front squats

    So glad I can finally do weighted squats and CrossFit sit-ups without stopping! At least, whenever it's "20" each round! Y'all have a good weekend! 🙂

    Reply
  79. thea says

    April 19, 2013 at 8:38 pm

    11:50 36# squats
    all gpu
    tough sit ups and leg lifts

    Reply
  80. Bondanza Bonanza says

    April 19, 2013 at 9:10 pm

    17:08
    GPU everything else as Rx'd
    Didn't have time for yesterday's WOD so I did this one immediately after yesterday's…that was tough…but glad I got them both done!

    Reply
  81. The Cheeky Meekies says

    April 19, 2013 at 10:01 pm

    15:35 with 30 lbs for squats and gpu's. 30 min run after.

    Reply
  82. Kate Huether says

    April 19, 2013 at 10:47 pm

    10:57 with 30lbs and gpus. Hips crack on the way down and back up with leg lifts.. yikes!

    Reply
  83. Denise says

    April 19, 2013 at 11:17 pm

    Mine do the same thing!

    Reply
  84. Diana in Maine says

    April 19, 2013 at 11:32 pm

    18:13 modified

    1st round: 30# fs, 4 bpu rest flu
    2nd : 30# for10, then 20# for 10, 3 boy, rest gpu

    3rd: 30# for 10, 20# for ten, all gpu

    Cfsu and leg lifts as rx'd

    Reply
  85. JODesigns says

    April 19, 2013 at 11:40 pm

    Great WOD.
    40# 12:03 total

    Reply
  86. Jwagz says

    April 19, 2013 at 11:45 pm

    Just under 15, exactly as rx'd

    Reply
  87. Briana Skidmore says

    April 20, 2013 at 12:10 am

    14:07. I only had a 20# bar, so I did 30 front squats instead of 20.

    Reply
  88. Shanea says

    April 20, 2013 at 12:16 am

    9:30, 30# fronts squats, knee ins instead of cf sit up, gpu. Whew!!

    Reply
  89. MBasic says

    April 20, 2013 at 12:20 am

    9:45, gpu

    Reply
  90. 1minute4me says

    April 20, 2013 at 12:35 am

    50 lb squats (oops I need to pay more attention to detail, I didn't do front squats)
    Gpu
    Ran 3km just before

    Reply
  91. 1minute4me says

    April 20, 2013 at 12:35 am

    Oops forgot to post time- 12:35 🙂

    Reply
  92. tasha says

    April 20, 2013 at 1:02 am

    9:07 with 30lb front squats

    Reply
  93. Dawniey says

    April 20, 2013 at 1:23 am

    It took me 20 minutes. I had to make some modifications. Front squats I used a total of 36 lbs (two 10 and two 8 lbs), all gpu (but I did notice I could do more than usual YAY!!), did all CFSU except for 2nd round I did half oblique and 3rd round 5 obligue, leg lifts I had to use bended knees (very weak lower back) and the last 10 I had to raise my legs to ceiling. I am proud of what I did!! Thank You!!!!

    Reply
  94. heidi says

    April 20, 2013 at 1:43 am

    18:11
    30# front squats
    gpu

    Reply
  95. Donette says

    April 20, 2013 at 1:50 am

    12:15 as rx'd.

    Reply
  96. laura says

    April 20, 2013 at 2:45 am

    8:34 as rxd. Thanks for another great wod. Have a good weekend!

    Reply
  97. Katie C. says

    April 20, 2013 at 2:49 am

    11:39 only had 24lbs weight, but everything else as rx'd

    Reply
  98. Kati Swanson says

    April 20, 2013 at 3:05 am

    8 mins

    Reply
  99. BMART says

    April 20, 2013 at 3:56 am

    11:58
    45#
    gpu

    Reply
  100. Laura says

    April 20, 2013 at 3:59 am

    12:17 as rx'd…feelin those push ups!!!

    Reply
  101. Lora Halttunen says

    April 20, 2013 at 5:18 am

    10:20

    Reply
  102. KPgr8ful says

    April 20, 2013 at 11:43 am

    12:15 as rx'd (bpu)

    Reply
  103. beckylinn says

    April 20, 2013 at 1:58 pm

    Took a rest day yesterday, completed this WOD today. 13:14 with major mods. Just not strong enough yet to do as Rx'd.

    Squats – 1st rnd 40#, next 2 20#
    PU – 1 & 2 rnd gpu, 3rd rnd high plank for 30
    sit ups – 20 reps each round: 1 & 2 rnd tried as rx'd, rnd 3 bent knee to chest (on back)
    leg lifts – strgt leg toe to ceiling

    Reply
  104. Kim C says

    April 20, 2013 at 1:59 pm

    12:59. Girl push ups

    Reply
  105. tanya says

    April 20, 2013 at 2:28 pm

    9:49 as rx'd

    Reply
  106. Anna Briskie says

    April 20, 2013 at 2:29 pm

    10:57 as rx'd

    Reply
  107. Gillian Monte says

    April 20, 2013 at 5:38 pm

    10:29.
    20lb front squats, 10lb last round. Girl pushups last 2 rounds. Thought those leg lifts were going to kill me for sure.

    Reply
  108. Jessica Timmons says

    April 20, 2013 at 6:30 pm

    Completed 4/20

    9:42

    30lb dumbbells for squats
    Regular push ups

    Reply
  109. Melody Hunsaker says

    April 20, 2013 at 6:48 pm

    forgot to post yesterday: 14:34 30# dumbells, all GPUs. On the last rep of leg lifts I got five in and started to fail, tried to do a few more and just couldn't. Loving these workouts. I'm sore and it feels great! Thank you.

    Reply
  110. angiediazo says

    April 20, 2013 at 8:25 pm

    18:08
    50 lbs front squats
    and all BPU
    This is my first time with 50 lbs. 🙂
    Thank you

    Reply
  111. Nissa V says

    April 20, 2013 at 10:31 pm

    19:46
    I may have been slow but I did ALL mil push ups for the first time ever (usually grit out about 25 and switch to knees). I think my sit ups were the slowest bit, though, honestly.
    30# squats bc that's the most I have. Felt a LOT diff than air squats, for sure.

    Reply
  112. There Once Was A Bee says

    April 21, 2013 at 12:06 am

    10:26
    52# squats

    Reply
  113. Shavanah Moya says

    April 21, 2013 at 1:44 am

    Did this today with modifications. 55# squats, and planks for the ab work.

    7:19

    Reply
  114. Jessica says

    April 21, 2013 at 2:27 am

    19:14

    40# squats – went down as deep as I could without falling over backward lol
    gpu
    bent legs on leg lifts

    Followed with 20 min on treadmill, brisk walking with incline

    Reply
  115. sullyjam says

    April 21, 2013 at 3:33 am

    13:04

    *10# squats (no weights, used books!;)

    Reply
  116. mary says

    April 21, 2013 at 1:56 pm

    10:06 as rx'd
    compared to 8:48 (w/20lbs)

    Reply
  117. Lisa L. says

    April 21, 2013 at 3:13 pm

    First timer: 16:09 with stops in between each set. Wow really hard

    Reply
  118. Logan says

    April 21, 2013 at 3:57 pm

    15:13……my phone sucks at letting me leave comments!

    Reply
  119. Jenni says

    April 21, 2013 at 5:09 pm

    15:07
    Pacing a new Crossfit Mama and helping her through the rounds.
    As RXed (at a slower pace :).

    Reply
  120. Cara says

    April 21, 2013 at 5:20 pm

    10:56 all gpu

    Reply
  121. Mrs. Stamp says

    April 21, 2013 at 9:30 pm

    15:35

    skipped fri and sat, did this sun
    30lb squats
    knee push ups (which are looking better!)
    CFSU with feet under chair for last set
    leg lifts with pillow under backside to hold on to so I didn't slip.

    Reply
  122. Lea says

    April 21, 2013 at 10:02 pm

    12:57 as rx'ed (45lb squat)

    Reply
  123. Katie Fuller says

    April 21, 2013 at 10:16 pm

    12:14
    30 lbs on squats
    all regular push-ups
    really struggled with the leg lifts at the end!
    ran 3 miles before
    (did it Sunday since I was out of town Friday)

    Reply
  124. Christy Homan says

    April 22, 2013 at 12:37 am

    11:35 40# front squats; gpu; misread leg lifts as dead lifts, so did 40# DL

    Reply
  125. Amy Schwendemann says

    April 22, 2013 at 12:37 am

    Better late than never, finally got to it Sunday night.
    11:58 with 45# bar for squats and 1/2 of push up were gpu.
    2 mile run after.

    Reply
  126. Jen Mango says

    April 22, 2013 at 12:53 am

    squats and lunges are really hurting my shin so did bicep curls instead of squats, tried 3 bpu then did all gpu, some crunches towards the end
    15:40

    Reply
  127. meolin says

    April 22, 2013 at 1:38 am

    14:21-
    as rx'd
    Tough week- thanks: )

    Reply
  128. Maura Sumpter says

    April 22, 2013 at 2:39 am

    10.10 half girl push ups…completed night of 4/21…sinus infection all weekend made it hard to breathe, still sore from Wednesdays dead lifts!

    Reply
  129. Thalyta says

    April 22, 2013 at 2:07 pm

    13:04
    20# squats
    gpu's

    Reply
  130. Kristen says

    April 22, 2013 at 4:16 pm

    12:21 20# squats, girl push-ups

    Reply
  131. Becca says

    April 22, 2013 at 6:00 pm

    9:12 Used unloaded 45# bar for front squats, GPU

    Reply
  132. Liz says

    April 22, 2013 at 8:09 pm

    11:48 2 10 lb dumbbells for squats, gpu

    Reply
  133. The Roberts Family says

    April 23, 2013 at 4:33 am

    13:05
    wow. taking a break for nearly 2 weeks and going on a Hawaiian vacay did NOT help my WOD time :/

    Oh well, back in the saddle now!

    Did 46.5# squats for first 2 rounds, then only 20# for last round
    rest as rx'd

    Reply
  134. Linda Slater says

    April 23, 2013 at 4:36 am

    3 rounds for time of:
    20 Front squats, 40 lbs
    20 Push-ups
    30 Crossfit sit-ups
    20 Leg lifts

    Reply
  135. Kristin Godin says

    April 23, 2013 at 12:53 pm

    12:28 everything rx'd except used 20 pounds for squats

    Reply
  136. Ann Rohlfing says

    April 23, 2013 at 1:10 pm

    10:13

    Reply
  137. Mary says

    April 23, 2013 at 1:23 pm

    12:08
    changed from 40 lb to 20 lb halfway
    girl pu
    knees to chest for sit ups

    Reply
  138. Ronna James says

    April 23, 2013 at 2:10 pm

    12:48
    30# front squat
    gpu

    3 mile run

    Feeling very slow today.

    Reply
  139. Dove says

    April 23, 2013 at 3:41 pm

    Ran 3 miles before the WOD.
    WOD – 12:37

    Reply
  140. the Puffs says

    April 23, 2013 at 8:08 pm

    Timer quit, but just over 10 min as rx'd

    Reply
  141. Jess Dooley says

    April 24, 2013 at 1:57 pm

    Didn't start the timer. Maybe 20-25 minutes.

    Reply
  142. Kalyn says

    April 24, 2013 at 10:06 pm

    15:40 with gpu

    Reply
  143. Maria Ernestine says

    April 26, 2013 at 11:35 am

    Pat -11:50 #65 as rx'd

    Maria – 12:19 #45 1 set boy/2&3 – girl

    Reply
  144. Rachel says

    April 26, 2013 at 3:22 pm

    13:20 with gpu

    Reply
  145. Brittany Morris says

    April 26, 2013 at 4:13 pm

    10:55

    Reply
  146. Andrea Robinson says

    April 28, 2013 at 12:54 am

    17:51

    Reply
  147. LindaK says

    April 28, 2013 at 2:39 pm

    13:02

    Reply
  148. Olivia says

    April 30, 2013 at 2:37 pm

    15:32

    20 lbs instead of 40 & girl push-ups.

    Reply
  149. tasha says

    May 3, 2013 at 12:45 am

    8:39 45 lb FS

    Reply
  150. Katie Oakes says

    May 31, 2013 at 10:53 pm

    16:35. SO TIRED, today. But will not give in to caffeine. 🙂 40# squats, all bpu. Blessings!

    Reply

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