Monday 12.02.13


5 rounds for time of:
7 Dumbbell squat clean thrusters, 20-30 lbs
20 Butterfly sit-ups

Compare to 10.10.13 (with 10 sit-ups per round)

Post time to comments.

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. 6:10
    30 lbs today

    Welcome Stephanie!!! I'm glad you found the best form of exercise-quick but evry efficient!! Plus a supportive and inspiring group.

  2. 5:09 20 lb squat thrusters compared to 5:40 (same workout)

  3. 11:22

    My tailbone is all tore up from BSU's last week. Feeling terribly tired after the holiday and looking forward to getting the momentum back. Happy Monday!

  4. 9:30
    20lb sct
    Arms crossed bsu
    Slow and steady on bsu-trying to keep from getting a sore tailbone!

  5. 9:08
    2 cute little "helpers" helping me today!

    Welcome, Stephanie! Jenni is awesome, you will love it here!

  6. 7:32
    Used about 35 lbs in sandbag for sct – feel slow on bsu
    Good workout to get back in after holiday!

  7. 7:43
    20# thrusters
    good way to start the week after Thanksgiving!!

  8. 8:57 15lbs dumbbells, bsu
    Last time was 14:40, I did it all the same. I had only been working out for about two weeks at that time. And now about 2 months into things and I dropped about 6 mins. It feels good to see results.

  9. Hiit mamas northglenn
    Shawntae 5:58
    Lauren 11:40
    Karissa 9
    Courtney (1st wod back!!!) 7:08
    Sharadee 6:05

  10. Beat my time by 1:16 and also beat my weight by 10 lbs!

  11. 7:02 20#
    Feels great after the holiday!!

  12. I'll do this after work I need it today! Quick question anyone can answer:I've been doing crossfit since about July (love it) I'm gaining muscle in my legs, butt (yippee), shoulders etc but it seems all my fat is moving to my stomach&muffin top. Like I have more there then before:-(. Is that normal? Please help. Thanks!

  13. 6:03
    45 lb bar thrusters, just realized I did thrusters not squat clean thrusters. Boo!

    Try again later…real time TBA.

    1. I mean its ok kari if you want to cheat thats cool. I mean what ever! Its all good. Haha.

  14. Oh rebroylesima you are hilarious! I WILL redo and I will be awesome!!

  15. 7:50

    45 lb barbell for the Squat clean thrusters. (wanted to try out my new bar.)

    3 mile run.

  16. 11:02 which seems super slow compared to most of you, but I used 30# instead of 20# last time and all BFSU instead of all crunches last time. I'm two solid months into this and definitely feeling stronger!

  17. 5:54…..a bit slower than last time, but glad I got out of bed to do it!!

  18. 9:19 as rx'd. 20#

    My ab muscles are finally starting to work again! 3 months since baby #3.

  19. 2 1/2 rounds completed with fussy baby – 4:34. I also held said fussy baby and walked for 10 minutes on the treadmill. Oh well – at least I did something today! 🙂

  20. 7:36
    almost a minute faster . . . maybe because I was going off memory and did 50# dead lifts instead, opps! punishment was 75 squats and a 1 min plank 😉 Doing a challenge with friends to make it to a 5 min plank!

  21. Completed on 12/5 after 12/5 wod. 30# bar for clean and press. 7:14 then body pump.

  22. Redid this one. First 3 rounds w/ 45 lb bar, last 2 w/ 30 lb dumbbells.

  23. 7:19
    40lb 1st 1 1/2 rounds
    then 24lbs.

    Next time use 30lbs.

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