Hiit Mama workouts are timed so time yourself and go as FAST AS YOU CAN!! That is how you get the cardio in. If you are a new Hiit Mama, just start with the workout of the day (WOD)...no need to go back to the first post because we will eventually repeat all those workouts. Make sure and post your time in the comment section so you can track your progress! Also, there are video demos of each exercise we do down the right side bar.

Aug 30, 2012

Thursday 08.30.12


For time:
25 Walking lunge steps
20 Push-ups
50 Box jumps
50 Jump rope (or jacks)
25 Bench dips
20 Knees to elbows
30 Kettlebell swings, 15 lbs
30 Sit-ups
20 Hang squat cleans, 20 lbs
25 Back extensions
30 Wall ball shots, 10 lb ball
3 Pull-ups (give them a try, rest your feet on a chair if needed, try to lower down slowly)

Compare to 09.08.11
Happy Birthday Anna!
 Bartek Macek, Warsaw, Poland.


gilchrist said...

Not bad considering this was my 3rd day and I'm about 100lbs overweight.
I did step ups
13 bench dips
10 knees to elbows
air squats instead of ball shots

Man was it ever hard to get up off the floor after those back extensions.

Chelsea said...

18:30 as RX with assist on pullups

Chelsea said...

Actually, kettlebell was 53#, ball was 12#, and bar for cleans was 30#.

Sarah said...

step ups not box jumps
no bar - leg lifts instead of k2e and no pull ups
28# for the cleans
jump squats - forgot to get the ball out

Jodie said...

3 pull ups to my lips only

Compared to 11:40

nvrsaynvr said...

9:02, with a few improvs since i have no pull up bar or kettleballs.

Ian and Amy said...

Good to be back after being sick for two weeks. But it feels like I've been gone for two months! That wod just about killed me! I don't have a bar so leg lifts for kte and full push ups instead of pull ups

Meag Olson said...


Good one! Thanks,Jenni!

Duke~N~Morghan said...

7:42 compared to 10:56
10 lb kettle
8lb ball
Pullups unsuccessful... Maybe some day :)

Carolyn said...


Dorothy said...

Had to walk all over my house to get this one done, tripping over two toddlers as I went.

step ups
knees to belly
10 lb kettle ball
8 lb wall ball
pulled up about 1"

Running T. said...

1st day back to work :( (I'm a teacher)...Got up early to do this at 6:30. Killer! Too Early!!!! :) But I'm done for the day!!

about 14:00 - my watch died at 12:45 and I am guessing how much longer I was working with 3 things to go.

Loved this one!

Lynn said...

14:08, boy PU, subbed leg lifts for KtE, subbed DB thrusters for wall balls (20# total), did 10 "pull ups" on the ground with band.

Julie Fraser said...


SWiemers said...

Hi! I'm a newbie - Sandy. DOB 5/15/79

13:30. Holy box jumps! I'm in LOOOVE with your blog and am so excited that CrossFit has come to my living room!! Thank you so much!!!

Bethany Ingram said...

3 mile run

then 13:20 with-
all boy
35 lb hang squat cleans
a few extra jacks.
the rest as Rx

The Petersons said...

I'm new as well. Recently discovered your blog and I too am in LOVE!!I This workout was great! Thank you so much!!

Kimberly said...

Girl push ups
2 stairs for box jumps
KTE are not pretty but getting better!!

Amber Flowers said...

18 i cramped in my groin on the knees to elbows so i did extra sit ups

Fallon Blattner said...

13:09 - step ups/jacks

Logan said...

17:35. Kicked my butt!!!

Sara said...


Leg lifts for k2e
12 bound ball

Brent and Britta said...

10:10 (compared to 11:35 in September)
Boy push-ups. Got halfway up on my pull-up, so I switched and did 3 chin-ups instead.

vanessa said...

As rx'd
Except 25 lb. KB

Lauren said...

11:03 no wall ball or pull ups though

Jenni said...

30 lb clean
3 chin up attempts....only got one and not from a hang.

Compare to 13.23.

Jennifer Rodriguez said...



Anna Jackson said...

12:31--- mdidnt get to do it on my bday due to festivities, but finally got to it!!! Killer cake workout!!!

Keri Pritchard said...

24 minutes

Andrews family said...