Friday 06.28.13

5 rounds for time of:
5 Deadlifts, 40-60 lbs
25 Butterfly sit-ups

Post time to comments.

no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
finish strong!


  1. 7:52 with 60 lb DL
    First 2 rounds used a 5 lb weight crossed over chest for sit-ups. I ditched that for the remaining rounds.

    Happy Friday!

  2. 7:03
    Ran 5.11 miles before WOD
    10# dumbbells in each hand for deadlifts

  3. 7:29
    40# DL
    Arms crossed on first 3 rounds of BSU

    Followed up with 7 rounds of
    7 assisted pull ups and 7 KTE

    Then 800 meter sprint/walk

    Great week! Happy Weekend!

    1. Hi! I'm new here too (started last week) and I already love it! Welcome!

  4. 8:22, 30 lb. deadlift

    long time follower, first time poster. love the workouts!

  5. 9:04
    55# deadlift not sure if I did 5 or 6 rounds.

  6. 11:05
    40 lb dead lifts
    Last round did oblique sit-ups, felt my backside chaffing again. 🙁

  7. 6:52. 65# dl. Did this in the A.M. before work so i can do yesterdays wod after work tonight. Came home late yesterday so i wasn't able to get it in. Have a great weekend guys!

  8. Started with 12:00 hiit single jr & mtn climbers

    WOD: 8:30
    60# DL
    3 rounds kte for bfsu, 2 rounds bfsu

    Finished with 9:00 hiit jump squat/tri dip/jump lunge/push up

  9. 7:21
    30# is the most I can make right now.
    Arms crossed on round 1 only. After that I couldnt sit up with them that way anymore.

  10. 8:10
    80 lbs

    If you're able to do the bfsu on carpet, it won't rub much. I roll up a towel to put under my lower back and that really helps. When I'm at the gym and not at home, I might start leaving part of the towel unrolled under my tailbone so it won't rub on the hard floor.

  11. 6:50 after a 1/2 mile warm up in the blazing NC heat and humidity. Also did 10 dead lifts since I only had 30 lbs.

  12. 9:47
    Subbed 25 pushups for deadlift
    BSU on round 1, crunches on 2-5

  13. 6:33 135# DL, did a little extra cardio 400m run and 150 single JR on either side of the WOD. Thanks!!

  14. 10:48

    40# DL, could do more – need heavier weights at home! Sit-ups got slower and slower each round. I find I really have to concentrate on going back down slowly or something "pops" in my back . . . doesn't hurt, but kind of worries me. All 125 done without any assistance though!

  15. 8:36-
    50 lb. Deadlifts
    Thank you for another awesome week!!! : )

  16. Just did this workout today and have it posted on Monday too 🙂

    Still can't run so I did Friday's workout since I missed it … about to go swim laps for at least an hour

    5 rounds:
    5 Deadlifts, 30 lbs for 4 rounds until I realized it was 30 :-/ (I'm on a machine) 40 lbs for last round
    25r/25l Oblique crunches

  17. 8:25. Only have 30# so I did 8 reps each round. Bfsu with arms crossed.

  18. 9:12 Abs on fire. Started off with arms crossed during sit ups, but by 3rd round couldn't do that any longer.

  19. 6:20, alternating 43# and 56# (each of my kids' weight) was more like a front squat though, hard to pick up a child from the floor! 😉

  20. Pat – 6:25 – #95

    Maria – 7:23 – #65
    had about a 1 min break on second round i was deadlifting wrong and my back told me

  21. 7:19 as RX'd
    No workout posted this morning so I did this one. Yesterday was 2 tough workouts so I took it easy today anyway.

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