Thursday 09.05.13

3 rounds for time of:
Run 500 meters
12 Deadlifts, 60 lbs
21 Box jump, 18 inch box

Post time to comments.

Box Jumps
To complete our box jumps as RXed, it is a 2 footed jump up, full extension at the top, then a 2 footed jump down as 1 rep.

no caffeine
no soda
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


  1. 12:26
    On track at FHN
    Brought my weights (farmers walk to and from van -that was tough)
    Used elevated bleacher on track for box jumps.

  2. 14:39
    Outside run- but ran downstairs for DL & box jumps (all jumps!)
    Only had 20# for DL- so i doubled and did 24
    Glad there were only 3 rounds!! My legs are starting to really feel it after this week!

  3. 14:13
    70# deadlifts
    15" box jumps
    A little over 400 meter runs

  4. Hiit mamas northglenn
    Shawntae 54# 22" 14:34
    Robyn 12:42 18" 58#
    Sharadee 13:42 22" 54#
    Holly 14:27 22" 58#
    Karissa 14:33 18" 54#

  5. Machine bikes instead of running(foot injury)
    14 inch box jumps
    10# dumbbells in each hand for dead lifts ( including some arm curls )


  6. 14:01 with stair climbing instead of running and 8" box jumps. anyone else having trouble with box jumps? seriously – i've fallen off, missed it completely resulting in impressive bruising and now am just using stairs. they are becoming more of a problem than burpees and that's not right. any tips?

  7. 14:06 not sure how heavy my weight was for the dead lifts as it is a cement block I found in my back yard! LOL. Rest as rx'd.

  8. I pulled this workout off the main website on Tuesday and actually went for bodyweight dead lift. 13:51 for that. It was followed by two days of a really tight back.

  9. 12:47
    #30 dead lifts so did double each round
    15" box

  10. 14:33
    lower box jumps, but worked on full extensions at top
    50# DL (first time!) awkwardly with 2 dumbells in each hand.

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