Tuesday 09.09.14

2 rounds for time of:
20 box jumps, 18 inch box
5 pull-ups (assist as needed)
30 box jumps, 18 inch box
5 pull-ups
40 box jumps, 18 inch box
5 pull-ups

Post time to comments.

no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep


  1. Wanted to get outside so I did CF Mom workout
    Didn't time workout
    21 deadlifts, 400 m, 18 deadlifts, 400 m, 15 DL, 400 m,
    12 DL, 400 m
    31 wks

  2. 12:39
    15" box, all jumps
    I think I did an extra 10 jumps on that middle 40 jumps, but I wasn't sure, so I kept going.

  3. 9 minutes
    Steps up 14 inch box
    Pull-ups- squatting on a step and pulling up.

  4. Hiit mamas northglenn
    Shawntae 22" 1/2 ring 1/2 band 13:58
    Holly 22" band 11:54
    Jessica 14" ring 9:30
    Leslie 10" jump 17:20 both pu
    Sharadee 12:20 22" ring
    Courtney 10:22 8" step ups ring

  5. 17:07

    13 inch step-ups instead of box jumps
    tri dips instead of pull-ups

  6. 11:13
    18" box
    All unassisted pullups.

    That was an awesome workout!

  7. 8:42. First round did jumping pull ups and then stopped the clock to switch equipment for chair asst pull ups. 14" box (tallest I have).

    Then ran 1 mile. I truly dislike running but it's good for me. 🙂

  8. 16:28
    It has been hard to accept my regression.
    6 minutes slower than last year.

    1. Welcome back! You are one strong lady and will be back in no time. 🙂

  9. 9:14. Push ups instead of pull ups, need to invest in a bar of some sort. Have been horrible at posting lately, but still doing the WOD's. Will try to be better at that.

  10. 15:13

    24" box
    Kipping pull ups

    At 130 I tripped and took the skin off my shin. After swearing and gasping, I lowered the box to 20" and finished the work out. Now I am hobbling around……

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