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.

Nov 9, 2012

Friday 11.09.12

5 rounds of:
11 sit-ups
11 push-ups
11 jump rope
11 squats
11 leg lifts
11 sumo deadlift high pull, 20-30 lbs
11 back extensions
11 walking lunge (total)
11 wall ball, 10 lb ball
11 push press, 20lbs
11 kettle bell swings, 15 lbs

Compare to 11.11.11


65 comments:

What It Feels Like... said...

23:23....loved this. Subbed pull ups for wall balls, as I dont have a wall ball! Everything else as RXd

liza favaro said...

19:54. Subbed thrusters for wall balls. Good one!

Sarah said...

You girls are fast!!

28:32

BPU's
20 lb sumo's
12 lb wall balls

Mindy Kroll said...

23:00. 20# squat, 40# DL, 30# PP and 20#KB. Round 5: dropped all weights to 20#. WHEW!!! Great one!!!

Kirsten said...

23:45 great week, thanks!

James Family said...

28:15 subbed thrusters for wall ball.

Walby Family said...

30:58

I am always amazed at how fast you ladies can do these.

Misti said...

25:43 Just threw up my 10lbs for the wall ball ( glad I didn't miss catching it !! ) and I didn't under stand the walking lung total thing so I just did 11 each round .

Leah said...

21:21.

20lb sumo deadlift high pull, 10lb kettlebell swings, and 10lb weight at my chest for back extensions. rest as rx'd.

ShanaG said...

27:31
30lb KB for DL high pull
Subbed slams for wall ball
Fun one!!!!

Jodie said...

13:05
Compared to 15:47

Tiffani Leavitt said...

25:26 Subbed thrusters for wall ball. Great way to end the week!

Brent and Britta said...

20:01
Boy push-ups
20 lbs. all except 10 lb. kb

erin said...

29:33. Girl push ups. Good one though.

Lflinds said...
This comment has been removed by the author.
There Once Was A Bee said...

19:46
Loved this one. Especially the refreshing rain/snow shower I went outside in to do wall balls.

kasey said...

19:53 as rx'd
30# on PP and SDHL
15# on WB and KBS

Heather said...

34:46. Girl push ups. It felt much shorter than that!

mmv said...

31:20 with lots of modifications:
Girlie pusups
Dumb bell thrusters for wall ball
Deadlift, pushpress, thrusters, kettleball swings all done with 15# dumb bells.
Supermans for back extensions.

Beattie Family said...

25:00 girlie pushups and lots of kid interuptions, wow I am sweating like crazy!

Duke~N~Morghan said...

14:19, 20 lbs everything except 10 lb kettle compared to 18:27

April said...

27:10; 25 lb kettle bell and 15 lb wall ball. Good one! Liked using all my equipment in one workout!

Kelly said...

16:58

Erin said...

32:10. 35# push press and SDL. 14# wall ball. Jax (no space to jump rope at gym). Everything is spread out at the gym, so that probably contributed to the slow time. On the other hand, I got to use more weight than normal :$

Heather Press said...

17:11! Used 10 pound weight instead of wall ball!!

Tad n' Tina said...

First timer, app. 30 min, used kettle ball variation for wall ball.seriously bonked by third round but I liked it!

Noelle Rowe said...

25:21, good to know some substitutes for the wall ball since I don't have one. I will use them in the future, today I just used a basketball,so pretty wussy! But those back extentions were killer!

Jenni said...

Meaning not 11 per leg.

Sarah said...

19:27
thrusters for wall balls
20# for deadlift and presses

kyoung97 said...

27:19
25# kb for all

Laura K said...

Well, it was a beautiful day, and I wanted to incorporate my 5 month into my work out so I added some running with him in the stroller to it..yikes!

1:08:31 with a mile in between each round (4 miles total)
boy push ups
wall ball with 20 lbs ball

Great way to start the weekend!

LeeMac said...

20:36
30lb sumo deadlifts
10lb wall ball
20lb push press
20lb kettle ball

Jenni said...

19:57
20 lb sumo
20 lb PP
15 lb kettle

Ian and Amy said...

19:09

Erica Thornton said...
This comment has been removed by the author.
Erica Thornton said...

26:27-Good variety
35# DL HP
14# Wall Balls
45# Push-press
35# KB swings

Carol said...

26 min with modified sit-ups. Loved the variety!

Vanessa said...

31:30 30# PP and Sumos. Otherwise as rxed.

LZAng said...

Man you guys are so stinkin' fast. Hope to be like you soon...
31:14 - Girly push-ups, 20# DL & PP, 10# KB
Thank you CrossFit for helping me realize that my core is mush and for helping me do something about it.

Jen Morse said...

35:09
10# wall ball
25# kb
65# SDHP & PP
Even used a real jump rope, had to do a little travelling between stations... :)
Good one!!

Jen Morse said...

Oh, and I did boy pu's...

Gina Tate said...

37:07
10# wall ball
25# kb
45# SDHP & PP first round
35# SDHP & PP for last 4 rounds

mary said...

21:23
compared to 20:23 on 11.11.11
I think the difference is the crossfit situps.
20lbs everything
15lbs KB

Christina Calhoun said...

25:42

as RX'd great workout but I am glad its over....

SarahMC said...

24:11
25 lb for everything

Jacke299 said...

35:13
25# for SDHP and PP
8lb dumbells for squat thrusts ( instead of wall balls)
Push ups on hands and knees
And an 8lb dumbells for KB swings!
Holy crap I'm sweating!!

Kimberly said...

18:22
30lb sumo deadlift high pulls!
Fun workout

Keri Pritchard said...

33:13, no wall ball.

Bethany Ingram said...

19.33
All boy p/u rest as Rx
Good one

Andrews family said...

22:44. Not bad after teaching an hour long Zumba class!

SDHP 30#
20# thrusters for wall ball
PP 2 rounds 30#, 3 rounds 20#
10# dumbbell swings for KB

Awesome workout!!

Kelli Anderson said...

31:01

Stefanie said...

For those without a 10lb ball, I went to the store and bought a 10lb bag of rice for about $6.00. I took it home and wrapped it in duct tape, and that's my ball! And I have a little food storage hidden away, too. ;)

Jenni said...

Awesome. You can do the same thing with an old basketball: cut a slit, fill it with rice or sand then cover the whole ball with duct tape.

Brittany said...

12 lb wall all 20 lbs everything else.
22:53 with all the distractions.

QueenBeeBerta said...

Didn't have time on Friday, so I did this today. My time was 39:44 - did I actually think it would be easy? Yes...yes I did...crazy girl!

Betty Douglass said...

I'm not posting all my times but I am doing all the WOD's. Just want you to know a lot of people may do them and not post so please keep kicking our butts with the WOD's!:)

Amy W. said...

25:37

Sarah said...

19:50

Crystal said...

21:51 sumo deadlift high pull- 30#, thrusters with 30# for wall ball, push press-30#, kettle bell 15#, and boy push ups!

Malina Pereza said...

21:23.

The Helgren Fam said...

25:09 with 106 degree temps in Zambia today...
24# DL
24# PP
12#KB

vinoyasa said...

Forgot to comment Friday... 24:56. I did muscle snatches instead of SDHP and jacks instead of jump rope.

Harding House said...

22.06 sit workout and it was great.

Maureen Hrdlicka said...

23:48 no wall ball (didn't have one)

Stefanie said...

23:16 on 11/29/12