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Hiit Mamas

Drop Your Excuses To The Floor

Wednesday 05.01.13

“Dilly”

4 rounds for time of:
27 Box jumps, 18″ box
20 Burpees
11 Squat cleans, 20-40 lbs

Compare to 03.12.12

 Today is my beautiful daughter Dylan’s 5th birthday so today’s WOD is for her. 
(self portrait)
90 DAY CHALLENGE II: DAY 24
Vi-shake
no caffeine
no soda
no food after 8:00pm
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Tagged With: 4 rounds, 90 Day Challenge, box jump, burpee, clean, Dilly, squat 103 Comments

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Comments

  1. Amy Schwendemann says

    May 1, 2013 at 10:13 am

    15:04 Probably my worst morning of CF, just not feeling it today. No box so did run up/step ups on bench and had to modify 1/2 of burpees. Did do squat cleans with 45# bar.
    Denise, you got your box jumps today 🙂

    Reply
  2. Amy Schwendemann says

    May 1, 2013 at 10:14 am

    Happy Birthday, to your daughter!! I hope she has a wonderful day!

    Reply
  3. Brittany says

    May 1, 2013 at 10:19 am

    2 rounds for 9:50. I did yesterday's wod first since I missed it. At some point today I will finish the last 2 rounds.

    Reply
  4. Stephanie B. says

    May 1, 2013 at 10:31 am

    Happy birthday Dylan! 15:09 12" box jumps, ugly burpees and 30# squat cleans

    Reply
  5. Denise says

    May 1, 2013 at 10:45 am

    15:39 with 40 lbs. everything as RX'd. I am beat!

    Happy birthday to your daughter! She is beautiful!

    Reply
  6. Denise says

    May 1, 2013 at 10:46 am

    Amy-
    Isn't that funny- I had to mention that yesterday! 😉

    Reply
  7. Kelly says

    May 1, 2013 at 11:08 am

    15:10. 14" box, burpees to plank, and 24 lb squat clean (10 per round – misread WOD).

    Sucking lots of wind 🙂

    Reply
  8. Kathy Cohen says

    May 1, 2013 at 11:09 am

    11:21 with 30lb clean squat

    Reply
  9. Abby says

    May 1, 2013 at 11:11 am

    20:54 I thought for sure those burpees would kill me! Thanks for the work out!!

    Reply
  10. Abby says

    May 1, 2013 at 11:12 am

    Whoops forgot! Tuck jumps instead of box jumps, 25# squats

    Reply
  11. martha says

    May 1, 2013 at 11:18 am

    16:04 #20 squat cleans, 15 in box jumps

    Reply
  12. Becky says

    May 1, 2013 at 11:26 am

    17:17
    Some jump ups some step up jump downs
    20 lb squat cleans

    Reply
  13. Kim Jackson says

    May 1, 2013 at 11:41 am

    18:10
    Lower box jumps and 20lb squat cleans.
    Whew!!

    Reply
  14. Hannah says

    May 1, 2013 at 12:11 pm

    24:30

    12" box, 20 lb squat cleans

    WOW that was hard!!

    Reply
  15. Andrea McElvaine says

    May 1, 2013 at 12:20 pm

    15:06 40# cleans

    Reply
  16. Dawniey says

    May 1, 2013 at 12:34 pm

    So, I'm really disappointed in myself. I completed 3 roundsin 18:26. I got really lightheaded amd dizzy starting the fourth round so O.had to stop. Those burpees and box jumps are horrible!!

    Reply
  17. mbrous2 says

    May 1, 2013 at 1:24 pm

    Happy Birthday, Dylan!
    27:36
    12" box with 1 box for 2 people so we alternated every 5 jumps
    Burpees with push-up
    30# for 2 rds then 20# for 2 rds
    Lots of holding my knees and sucking wind!

    Reply
  18. aj says

    May 1, 2013 at 1:27 pm

    Ran 5.22 in 53:43
    Then did two rounds of WOD.
    14 inch box jumps
    Regular burpees
    10# dumbbells for squat cleans = 5:09

    Reply
  19. Julia says

    May 1, 2013 at 1:34 pm

    17:46
    45lb squat cleans
    Happy Birthday!!?

    Reply
  20. LeeMac says

    May 1, 2013 at 1:37 pm

    20:45 as rx'd
    30 lb squats for first 2 rounds then 20lbs for last 2 rounds

    Reply
  21. Kari F. says

    May 1, 2013 at 2:02 pm

    18:36
    Thinking not eating breakfast, combined with that being the worst workout EVER! may have attributed to that being so long. The longer workout the other day was a breeze compared. Yowch! Also did 40 lb squat cleans the first round and quickly ditched those for 20.

    Reply
  22. Heather Lipe says

    May 1, 2013 at 2:14 pm

    Two rounds in 7:35
    Did yesterday's workout first. Got dizzy so I stopped. Ugh

    Reply
  23. LLC says

    May 1, 2013 at 2:24 pm

    oh my…. still new to crossfit and even with lots of modifications this was hard!
    23:24 – tuck jumps, beginner burpees, regular squats! I'm exhausted!

    Reply
  24. Lea says

    May 1, 2013 at 2:35 pm

    Don't know why… But today was ROUGH!

    20:00 exactly
    13" box
    20# cleans

    Reply
  25. Ronna James says

    May 1, 2013 at 2:35 pm

    23:01 as rx'd
    30# squat cleans

    In slow motion this morning, but got it done.

    Reply
  26. Patricia P says

    May 1, 2013 at 2:52 pm

    20:23 Rx'd
    40# squat clean
    18" box
    4 mile run after wod

    Reply
  27. PTRunner says

    May 1, 2013 at 2:53 pm

    wow. 18:05. used 18 inch box for all but the 3rd round went down to 12 inch as my legs were buckling. 1st round of burpees were normal but the rest were only to plank position. Squat cleans with 30#. This was all done after I did yesterday's workout first.

    Reply
  28. Ian and Amy says

    May 1, 2013 at 3:22 pm

    14:47
    20 lb squat cleans. That last round was especially hard!

    Reply
  29. Errolyn says

    May 1, 2013 at 3:40 pm

    15:22

    12" box jumps
    only 10 burpees/round
    13# on squats

    Reply
  30. Theresa Bryant says

    May 1, 2013 at 3:42 pm

    Hurt my back on Monday's workout. Thinking I was tired from the burpees and had bad form on my kb swings:( Really bummed to not be ab;e to do yesterday and today's workouts. heading out to do a 5 mile power walk. I can't do nothing! Have great workouts, watch your form!

    Reply
  31. Angie says

    May 1, 2013 at 3:45 pm

    16:10 Used 10# db and 12" box. I almost couldn't walk home. Lol

    Happy birthday, Dylan!!

    Reply
  32. thea says

    May 1, 2013 at 4:03 pm

    18:50 as rx'd.
    Used the 18" ottoman for boxjump.
    Slowly getting better w/form for burpees.
    1st round squat cleans used 36#; then dropped to 20#.

    Reply
  33. Duke~N~Morghan says

    May 1, 2013 at 4:13 pm

    11:53, 20 lbs

    Reply
  34. Katie Fuller says

    May 1, 2013 at 4:13 pm

    19:29
    14" bucket for box jumps
    30 lbs
    I thought I couldn't do any more after the first round, but I kept telling myself "1 more round…"

    Reply
  35. Marjie says

    May 1, 2013 at 4:35 pm

    18:20 3 sets at 18" and 1 set at 6" 10# weights

    Reply
  36. JanelWarner says

    May 1, 2013 at 4:36 pm

    13:38 rxd

    Reply
  37. Sherri says

    May 1, 2013 at 4:37 pm

    15:20

    Reply
  38. Jill says

    May 1, 2013 at 4:38 pm

    10:32.

    Reply
  39. Karen says

    May 1, 2013 at 4:40 pm

    13:01

    Reply
  40. Jana Pace says

    May 1, 2013 at 5:35 pm

    22:47 10# for squats. Any suggestions for self motivating myself to push harder & faster through the workouts?

    Reply
  41. Cassie says

    May 1, 2013 at 5:40 pm

    16:18

    1/2 step ups 1/2 tuck jumps….still need to get a box
    30# squat cleans

    Reply
  42. Becca says

    May 1, 2013 at 5:52 pm

    21:43 = 19.5 inch step down box jumps, BPU and 45# unweighted olympic bar for squat cleans. This was a tough workout for me! I thought I was going to faint before my last set of squat cleans!!

    Reply
  43. lisa says

    May 1, 2013 at 6:19 pm

    20:15, sluggish day… tomorrow WILL be better

    Reply
  44. K Sheridan says

    May 1, 2013 at 6:25 pm

    19:25
    3step box
    24lb dumbbells

    Reply
  45. Holly says

    May 1, 2013 at 6:43 pm

    19:54
    20lbs cleans
    Jumped on 1/4 of burpees
    Speaking of which – holy frickin' burpees- I'm drenched in sweat!
    14ish in jumps

    Reply
  46. Erika Sullivan says

    May 1, 2013 at 6:59 pm

    21:40
    Today was sooo hard for me too! My burpee form was terrible, I was just concentrating on getting to the floor and getting back up again! Did mostly step-ups on my stairs (18") and a few jumps but was afraid I would fall. And are you supposed to do the little hop on the cleans like he does on the video? Or does he just do them because his weights are heavier?

    Reply
    • Jenni says

      May 1, 2013 at 10:43 pm

      Little hop.

      Reply
  47. sullyjam says

    May 1, 2013 at 7:24 pm

    17:34

    As Rx'd! 40# squat clean!

    Reply
  48. KPgr8ful says

    May 1, 2013 at 7:26 pm

    19:00
    24" box. Half jumps/half steps (still building courage from my falls)
    20# squat cleans

    Reply
    • KPgr8ful says

      May 1, 2013 at 7:28 pm

      Did thruster with squat clean & I have no idea why?!?! Too much on my mind 🙂

      Reply
  49. Melissa says

    May 1, 2013 at 8:04 pm

    Totally worn down today for some reason….16:12 and I only managed to do 2 rounds. Don't have a box & all I could find was a step which was 8". 20# squat cleans.

    Reply
  50. wow mom says

    May 1, 2013 at 8:25 pm

    9" jumps but have only been doing 18" steps
    25# cleans
    16:05

    Reply
  51. Berta Crowe says

    May 1, 2013 at 8:48 pm

    39:41 – HORRIBLE time, but I HATE BURPEES!!!! 🙂

    32 lb squat cleans

    I forced myself to continue beyond the second round, and it's a miracle I could even get off of the floor doing burpees during that last round!

    GREAT workout!!

    Reply
  52. Katie Oakes says

    May 1, 2013 at 8:54 pm

    Happy birthday, Miss Dylan! 5 is a big number!

    22:15, with 45# squat cleans. Sweatin' like you wouldn't believe! See you tomorrow, ladies! Blessings!

    Reply
    • Katie Oakes says

      June 10, 2013 at 9:00 pm

      New time: 16:47, with 45# squat cleans. Yowser! 🙂

      Reply
  53. Nichole Rieger says

    May 1, 2013 at 8:56 pm

    15:41 10 burbees each rd so bad at them so I also did planks for a min each round

    Reply
  54. Living Simple Living Clean says

    May 1, 2013 at 9:00 pm

    13:52

    Reply
  55. Jessica Timmons says

    May 1, 2013 at 9:41 pm

    15:55, including one kiddo interruption

    50lbs on squat clean

    Reply
  56. Jessica Timmons says

    May 1, 2013 at 9:43 pm

    Question on the burpees – we're doing these like the linked video, right? No push up, no vertical jump at the end?

    Reply
    • Jenni says

      May 1, 2013 at 10:45 pm

      Yes, vertical jump at the end. No push-up.

      Reply
  57. Danielle St. Cyr says

    May 1, 2013 at 10:01 pm

    15:50 15 burpees first 2 rounds, 10 burpees last 2 rounds, those burpees are going to be the death of me!

    Reply
  58. Ashley says

    May 1, 2013 at 10:32 pm

    14:40 whew

    Reply
  59. Kristin Keebler says

    May 1, 2013 at 10:54 pm

    I'm starting my own litttle 30 day challenge today and knew these would be the workouts to kick my butt!
    18:04
    16" box & 20# squat cleans!
    Thanks for kicking my butt today!
    Can't wait for tomorrow!!

    Reply
  60. Kristin Godin says

    May 1, 2013 at 10:54 pm

    13:54
    Jump up, step down on steps
    Modified burpees
    20 pound squat cleans

    This was TOUGH!!! Had to take a break after round 2 and 3 (not included in time) but in glad I finished! I almost stopped after round 2!

    Reply
  61. Liana Sved says

    May 1, 2013 at 10:58 pm

    15:23

    35# squat cleans. Had to take lots of mini breaks, that was a tough WOD.

    Happy Birthday Dylan!

    Reply
  62. Christy Homan says

    May 1, 2013 at 11:28 pm

    23:32 Not sure if I was near fainting or near death! Wow! Holy sweat! 24" box; 40# squat cleans
    Happy Birthday, Dylan!

    Reply
  63. Katherine says

    May 1, 2013 at 11:44 pm

    16:31
    I hate burpees and think I always will!

    Reply
  64. The Opposite of Imagination says

    May 2, 2013 at 12:17 am

    18:10 I had to do this away from home today. Brought 15 lb kettleball with me (heaviest I have). Found a bench that was close to 18" and went to work. Hard stuff today. Thanks!

    Reply
  65. Annie Semlak says

    May 2, 2013 at 12:27 am

    Just did the squat cleans. I doubled this with the WOD from yesterday. I'm in recovery from an ED and trying to limit my activity and return to nourishing and exercising correctly! I had to take yesterday off 🙂 Squat cleans: 6:30

    Yesterday's WOD: 13:30

    Reply
  66. Jennifer Gores-Todd says

    May 2, 2013 at 12:33 am

    15:21 used 8" step for box jumps. 20# cleans

    Reply
  67. Kate Huether says

    May 2, 2013 at 1:47 am

    21:19 with 30lbs and 12" box. First time with a real box!! Burpees have been feeling especially slow though recently :/

    Reply
  68. The Roberts Family says

    May 2, 2013 at 1:58 am

    14:27
    box jumps were 1-legged. 20# squat-cleans
    was sooo close to stopping after 3rd round. felt really weak today. too many skipped workouts the last few days/weeks. 🙁

    Reply
  69. beckylinn says

    May 2, 2013 at 2:37 am

    Still recovering from being sick so I did two rounds. Better than nothing. 7:05 using my stairs for box jump and 20# squat cleans. Lungs are burning. Hate being sick.

    Happy Birthday Dylan!

    Reply
  70. Lora Halttunen says

    May 2, 2013 at 2:39 am

    14:09 40lb squat cleans

    Reply
  71. Alyssa Mallette says

    May 2, 2013 at 2:56 am

    15:54 6inch jump ups and 30 pound squat cleans.. I'm dripping!

    Reply
  72. Kimberly says

    May 2, 2013 at 3:13 am

    14:32
    Step ups for box jumps
    30lb squat cleans

    Reply
  73. runnermommy says

    May 2, 2013 at 3:19 am

    16:14 only finished 3 rounds. 18" box jumps on 1st 2 rounds, 12" on 3rd. 20lbs squat cleans on 1st 2 rounds and 10lbs on 3rd round.

    Reply
  74. laura says

    May 2, 2013 at 3:51 am

    17:48. 45# bar for squat cleans, rest as rxd. Hate box jumps & burpees just as much as running-although very happy its not in this wod today (please dont get any ideas lol).
    Plus i did 12 min. Of just dance 4 (cheerleader bootcamp workout) afterward as my 8 yr old daughter thought my silence during my workout was agreeing to do it when in reality i couldnt talk i was just trying to breathe!

    Reply
  75. Justine Eilerman says

    May 2, 2013 at 3:56 am

    21:50 I knew I hated burpees…such a great workout though bc the sweat is pouring out tonight. Now for a run if my legs can handle it.

    Reply
  76. Justine Eilerman says

    May 2, 2013 at 3:56 am

    21:50 I knew I hated burpees…such a great workout though bc the sweat is pouring out tonight. Now for a run if my legs can handle it.

    Reply
  77. Simonfamily says

    May 2, 2013 at 4:02 am

    After a week off:
    20.05– 14" box jump, 20lb squat clean

    That was rough but it feels good to be back!

    Reply
  78. Katie C. says

    May 2, 2013 at 4:42 am

    19:46, 18 inch box jumps, worked on my form while doing burpees, 24 lbs for squat cleans. So tired!

    Reply
  79. one of us says

    May 2, 2013 at 6:44 am

    19:45 as rx'd with 20 min spin after. I used a taller stool than usual and bummed my knee on the first 10 box jumps. I went extremely slow for the rest of the first round trying to warm it back up. Mid-way through second round I was able to pop up for burpees without it hurting again. I may be sitting out (or subbing) squats for the rest of the week. It usually only takes a few days to heal up.

    Reply
  80. Rissa W says

    May 2, 2013 at 11:19 am

    Did this on the correct day but forgot to post. 15:30. Step up/down last round. That was a tough one!

    Reply
  81. Allison says

    May 2, 2013 at 11:50 am

    14:11, tuck jumps and 20 lb squat cleans

    Reply
  82. Jess Dooley says

    May 2, 2013 at 11:55 am

    Wow! Really hard. 39:22

    Reply
  83. Diana says

    May 2, 2013 at 12:10 pm

    20 minutes, 12" box jumps, non push up burpees, 20# squat cleans Ouch!

    Reply
  84. Rujoco03 says

    May 2, 2013 at 1:11 pm

    Didn't get to this yesterday…went hiking instead and the hike included going up and down 604 stairs.

    Reply
  85. Ann Rohlfing says

    May 2, 2013 at 2:21 pm

    18:30 with 10" box

    Reply
  86. Melody Hunsaker says

    May 2, 2013 at 4:49 pm

    20even. Lots of rests! Burpees… we have a love/hate relationship. Before these work outs I probably did only 15 at the most. Today I did 80! Goodness… I didn't think I had it in me 🙂

    Reply
  87. bkbishopfamily says

    May 3, 2013 at 4:59 am

    16:21

    18"(1st time ever!) box stepups:)…baby steps
    30# sc

    Reply
  88. Nikki French says

    May 3, 2013 at 10:21 am

    9:55- did this workout after work and forgot all my workout stuff. Had to do tuck jumps instead of box jumps, and do it all barefoot! Geesh!

    Reply
  89. Maura Sumpter says

    May 3, 2013 at 5:48 pm

    Completed on 5/2 18:25 20lbs squat cleans. No push ups or jump ups in the burpees. 10 step ups on rounds 2-4. Completed after 5/2 work out and a 60 min cycling class.

    Reply
  90. Gillian Monte says

    May 3, 2013 at 6:48 pm

    15:40.
    20lb the first round for squat cleans 10lb after that. Was just not feeling this one, but pushed myself since I'm already 2 days behind.

    Reply
  91. Liz says

    May 3, 2013 at 8:27 pm

    15:34 20# cleans

    Reply
  92. Cara says

    May 4, 2013 at 3:08 pm

    19:23 20# squat clean, 12" box (last set was step up/down).

    Reply
  93. Amber Carter says

    May 4, 2013 at 4:41 pm

    8:37 2 rounds 14 inch jump

    Reply
  94. Mrs. Stamp says

    May 6, 2013 at 1:37 am

    17:`10
    modified still, but dripping sweat!

    6 inch box jump – but did all jumps with no rests
    burpees were S . . . L. . . O . . . W did 40 mountan cimbers in fourth round instead
    30# squat press for first three rounds, was feeling strain on lower back, so switched to 20# for last round and concentrated on form. Need to practice box jumps I feel I need to hold on to something while jumping as I have an fear of tripping.
    CrossFit is building my muscles, but also my willpower and determination. Although modified, this workout was the last thing I wanted to do Sun night at 9:30, but I did it!
    Also went for long walk today 🙂

    Reply
  95. Maria Ernestine says

    May 8, 2013 at 11:38 am

    Pat – 18:00 #40

    Maria – 20:26 – #30

    Reply
  96. Andrea Robinson says

    May 13, 2013 at 12:05 am

    Box jumps – 12" box
    TIME:19:37.6

    Reply
  97. Nissa V says

    May 15, 2013 at 9:35 pm

    23:35
    Felt strong (if not fast). 30#.

    Reply
  98. Olivia says

    May 28, 2013 at 3:21 am

    21:26

    Reply
  99. kamaile says

    June 30, 2013 at 7:24 am

    19:06
    24 in box jumps
    25lb dumbells for dead lifts instead of squat cleans

    Reply

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