Friday 03.28.14


Complete as many rounds as possible in 12 minutes of:
4 Shoulder press, 20 lbs
8 Sumo deadlift high-pull, 20 lbs
12 Front squat, 40-60 lbs

Compare to 03.28.13

Post rounds completed 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
no preservatives
eliminate wheat
finish strong!


  1. Ouch!
    8 rounds + 4should press and 8 sumo w/ 15 lb. DB and 45 lb. squats.

  2. 9+SP+SDLHP+2FS
    Finished rd 10 at 12:20
    45#, 25#, 45#
    Did this 1 3 wks ago, beat my time and increased weight!

  3. 8 rounds, did first four rounds with dead lifts instead of squats, realized my mistake and switched

  4. 9 and 2/3 rounds. 20 lb squat because I was doing the WOD upstairs while listening to my boys in the bathtub–didn't want to haul up more equipment

  5. 7 rounds with 7 seconds to spare

    30 lbs shoulder press
    20 lb SDHP
    40 lb front squats

    Anyone do these workouts while pregnant? During my previous pregnancies I almost exclusively did running workouts. These workouts have me taking lots of breaks, which is fine because I am trying to listen. Is it because I am in the first trimester and my body/blood volume will adjust?

    Thank you ladies!

  6. 8 rounds plus 4 press
    30# SP and SDLHP. 60# squats for 7 rounds, last round 40# because knee began bothering me

    1. Last time did 11 rounds with lighter weights and not as deep squats.

  7. Denise, I never did CrossFit when pregnant, I wish I had found it. I say just keep listening to your body. And in case you didn't see my reply yesterday, Congrats!

    Today I completed 10 full rounds plus 4 shoulder press. So hard! My quads are on fire from the wall balls STILL! I did a nice long warm-up today to prep. This was a full round plus 8 reps more than a year ago.

  8. 7 rounds plus 4 shoulder press
    45# for all
    Less rounds than last time, but 30# weight increase.

  9. 9 rounds + 4 sp
    30 lb sp
    40 lb sdhp
    I did push ups instead of the squats because my legs were so sore.

  10. 8 rounds + shoulder press + high pulls
    First 4 rounds I used 20# for it all. Then for the rest I used 20# for shoulder presses and 10# for high pulls and 20# for squats

  11. 6 full rounds
    As RX'd BUT! for the squats I didn't add extra weight but I was dropping it to the floor. For the first time ever!!! All this work is paying off!!!!!!

  12. 9 rounds

    5-24# shoulder press
    8-20# SDLHP
    10-40# front squat

    Walked incline treadmill 30 min.

  13. 9 full rounds

    Subbed 20# overhead squats for front squats (my wrist can't take it!) – hello arms! That was a tough substitute!!

  14. 5 rounds plus 8 sumo deadlit high pull. Worked on low squats but realized after that I could of should of moved faster. …

  15. I'll probably do this one tomorrow, sounds like a good one!

    Here's what I managed to do today, both untamed due to chasing my boys around the garage! (Can I get an Amen?! 🙂

    Thrusters 45 lbs

    Hang squat cleans 75 lbs
    Push press 75 lbs

    1. What did you think of that thruster/burpee wod? I did it today… TORTURE!!!

    2. Tracy, holy wrist pain! I wasn't timing myself therefore not pushing as hard as I could but it was still exhausting. And I realized I was jumping 10 inches for burpees. Great job, girl!

    3. Good for you! Definitely hurt my wrists during and my whole body was sore all weekend!

  16. 9 Rounds +1 shoulder press

    20lb shoulder press

    20 SDHP

    65# for the first round dropped to 55 then finally to 45.

    My back started bugging me a bit with the squats so I kept dropping weight.

    Ran 2.5 miles. Would have done more, but my baby woke up.

  17. 6 full rounds + shoulder press of 7th round.
    Squats @ 35#s all others as rxd

  18. 8 Rounds.

    I also did push press, oh well 30#
    30# SDLHP
    Squats 50# for 3 RND, then dropped to 40#

  19. Competed on 4/7 then 4/7 wod then rpm. 35 # over head press and high pull 70# back squats.

Leave a Reply

Your email address will not be published. Required fields are marked *