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.

Feb 6, 2013

Wednesday 02.06.13

For time:
20 Front squats, 40 lbs
30 Box jump, 18 inch box
40 Kettlebell swings, 15 lbs
50 Wall ball shots, 10 pound ball

 Hiit Mama Denise

"I can climb the rope at my school now because of your workouts!
Thanks! The kids got a kick out of seeing Mrs. Grimshaw climb the
rope! Thanks again!

no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol


Denise said...

5:03 as RX'd.

Rujoco03 said...

ran 3/4 miles then...
20 fs with 10#
30 box jumps (11") first 10 jumped and ran up last 20
40 kbs, 10#
subbed thrusters for wb, 10# for first 20, then 5# for last 30

Rujoco03 said...

forgot to put time..6:00

Abby said...

5:39 20lb thrusters sub for wall shots. Tuck jumps for box jumps as rx'd.

aj kreations said...

4:11-- 8lb front squats
10 pound (dumbbell) kettle bell swings
15" box jumps, ran on and off for 20 and jumped on/off for 10
10 lb wall ball

Kim Jackson said...


Nicole and Joey said...

5:17 as Rx'd

Mjordan said...


Tiffany said...

5.48 subbed wallbals for 16# thrusters

James Family said...

20# ball for wall ball
everything else as rx'd

Joy Helgren said...

35# squat, 16" box jump, 13# KB, 8# wall ball....5:02 then ran 2 miles

Roseanne Gies said...


Deeneese said...

6:20.... Thanks that was short and sweeeet!!!!

Rachael said...

30lb front squats
Step for box jumps (really need a box!)
Thrusters sub for wall ball

Lisa said...

Day 2 is completed! I had to make a few modifications but ...

5:39 completed :)

Heather Lipe said...

12# ball
20 pound kb

LeeMac said...

The 18" box jumps are so hard for me. My feet just don't want to get up that high. I ended up doing step ups/jump down.

Courtney said...

20 lb kid on my shoulders for squats
12 in box jumps
16 lb kettle ball
16 lb thrusters for wall balls

Dove said...

6:27- Subbed 30# for front squats, and thrusters for wall balls.

Followed WOD with a 5 mile run.

Brent and Britta said...

20 lb. front squats
10 lb. kb

Tiffani Leavitt said...

30 lb squats
16 lb thrusters for wall ball

Mary Cahill said...

15# bar for front squats(my gluts are tights!)
steps up for Box Jumps
15# thrusters for wall ball

Mary said...

Accidentally did 40 front squats so did 20 kettles
10 in box
10 lb thrusters for wall balls

Stefanie said...

5:10 - 40lb front squats, 10 lb thrusters for wall balls, and 20 lb swings. I am still such a chicken about those box jumps! One stair is all I could muster. I know it's all mental, but how do I get over it?

Shawntae Berry said...

Cfm northglenn
Erica 4;34
Shawntae 4;34
Jenelle 4:22
Courtney 5;35

Sarah said...

5:03. Had to do 50 lbs on squats, need to buy 20 dumbells. Box jump 16 in.

Rissa W said...

5:51 subbed 20# thrusters for wall ball. Plus 1.37 mi run

The Foster Bunch said...
This comment has been removed by the author.
Brian and Becky Harrell said...

I did yesterday workout today, but had a funny story so thought I would post it on todays so you could enjoy :-)

Funny story from today:
So was out running, and wearing my "Crossfit Mamas" shirt, and I already know that the nationals think I am crazy (no one runs for "fun" here!), but I was getting some funny looks. Now, here in Mozambique the trade language is Portuguese, and the tribal language is Makhuwa. I was running by a school, where a group of Brazilians had come to help teach. Then it dawned on me... in portuguese, the word "Mamas" means "breasts"! I was wearing a shirt, with words across my chest that boldly announced to all who saw me that I had "CrossFit Breasts"!!! I had a good chuckle, and I am not sure I will be able to wear this shirt again around people that have Portuguese as a first language!

The Foster Bunch said...

Ran 3 miles
5:17 as Rx'd

Katie said...

50# squats
16# swings
8# ball

Jenifer J. said...

40lb front squat
30 box jumps
20lb kb swings
10lb wall balls

hannabanana said...

8:25, with a toddler running around my ankles! Otherwise as rx'd.

Jen Roe said...

Ran 4 miles


50lb squats
25lbs KB
20" box jump
14lb WB

**Becky, Wouldn't that be great if all this work gave us "CF breasts". Loved your story!

Leigh Morrill said...

6:08. Subbed thrusters for wb

Fortnergang said...

5:24 20 lb. dumbbell for kettle
8 lb. ball for wallballs

Laureen H said...

5:18. Used 20lbs kettlebell and sub wall ball for dumbells thrusters.

Beattie Family said...
This comment has been removed by the author.
Sarah said...

7:32. Subbed tuck jumps for box jumps and thrusters with 16# for wall balls. Thrusters were hard today! I think my back and shoulders are still tired from all the bpu's yesterday.

bkbishopfamily said...


40# fs
12" bj
15# db for kb
10# th for wb-shoulda done more weight :)

-Becky, your story made me laugh out loud, thanks for sharing!

Jana Pace said...

8:32 step for box jump, 5lb hand weights for kettle bell

Ian and Amy said...

45 lb front squat. Love the story Becky. Made me laugh

Karen said...

6:48. 12 in box jumps, thrusters with 5 lb dumbells.

Carrie said...

2nd WOD...9:42
16 lbs. for squats
box jump to 2nd stair
16 lb. dumbbells instead of KB
stuffed animal for wall ball shots

holly said...


Kelli A said...

15lb dumbbells for squats, kettlebells
Step ups for box jumps
Thrusters for wall balls

Michelle Black White said...

7:21 after making up yesterday's wod

Whitney said...


Anonymous said...

4:58, with 25 lb squats and thrusters for wall ball shots

harmony said...

I also had to makeup yesterdays and then do this one.
16" box rest as rx'd

Heather Foster said...


Gillian Monte said...

5:16. 10lb for squats. Need to go get some heavier weights.

acromwell said...

6:11 - Used two 10lb Dumbells , sub Step Up Step Down for Box Jumps.

Sarah B. said...

My goal was under 8 minutes, and I just made it!
30# front squats
Box jumps on 8" step
20# thrusters for wall ball

wow mom said...

35# front squats
18 in step ups
15# thrusters subbed for wall ball

Jenni said...

40 lb squat
20 lb kettlebell swings (dumbbell)

Melanie said...


kasey said...

5:06 with 45 lb overhead squats and 15 lb wall ball

kasey said...

Becky, love the story!!! i could use some crossfit breasts myself!

Deborah said...


20lb squats
Box jumps on stair
10lb kettleball
20lb thrusters

Deborah said...

Love that story! I grew up a missionary kid in Kenya but don't get to hear fun missionary stories very often anymore!

Madeline @ Food, Fitness, Family said...


40# Front Squat
18 in box jump
20# KB Swing
12# Wall Ball

B said...

5:24 (minus a few seconds for turning on timer). Improvised equipment: 35# bar for squats, 15# dumbbells instead of kettlebell and 8# medicine ball.

Beattie Family said...

5:00 min. With 10 pound squats and 10 jumps, rest steps. Ran 2 miles after, it's beautiful and sunny outside!

Andrea said...

Did yesterday's workout this morning and this one this afternoon.

20 front squats - 35#
30 step ups - 20" box
40 kbs - 20#
50 wall ball thrusters - 15# medicine ball


This one hurt the lungs!

QueenBeeBerta said...

6:15 - Not too bad! I'll take it.

44# front squats
11" box jumps
15.5# kettlebell swings
4# wall ball shots

Time to invest in a bigger step and heavier ball! :)

Jenny Murdock said...

6:12- 30# fsquats, had to hold on for box jumps, but did them all, rest as rx'd. Whew!

Liz said...

6:22 2 10 lb dumbbells

yelly16 said...

5:17 with 2 10# dumbbells for squats
12# kb
Sub thrusters with 2 10# dumbbells for 1/2, 2 8# for half

Jen said...

3:40 - 45# squats/30 knee tucks - no box - kb as Rx/thrusters with 16# dumbells total - off to run 2 or 3 miles.

FlexedAndReady :) said...

12 in box
8lb med ball

Lea said...


20# front squats
~12in box jumps (20 steps, 10 as rx...first time!)
10# KB swings

Julie Faulstich said...

7:20. Only did 12" box jumps. So hard w/o my 2 partners.

missm23 said...

W2,D3. 5:45
20lb squat (most have)
30 on 1st step (less than half step ups)
10 DB swing
50 10 lb thrusters for wallballs

Gina Tate said...

40 # squats
30# kbell
11" box jumps


J Gilly said...


jajincmom said...

45# front squats
subed step ups for jumps

brittany. said...

Good WOD! 8:30, subbed 1 step jumps for boxes. 20# KBs, and 15# WBs.

mommaof5 said...


Accidently did deadlifts instead of front squats...haven't quite got the lingo down yet.

#8 ball (only one available at gym

followed by 15 minutes on ellipitcal

Bethany Ingram said...

5.26 as rx

Bondanza Bonanza said...


Carla Thompson said...

6:15 but I went in backward order, 20# KBS, & 20# squats bc that's all I have. Also did step-ups for box jumps. Did yesterday's about 2.5 hrs ago. I am wiped.

Michelle said...

9:30 as Rx'd

Mandy said...

30 lb front squats
box jumps on a step
20lb kb
14 lb thrusters.

First time jumping on all the jumps!

er.une said...

Tuck jumps for box jumps
12# medicine ball

Nomie Oesau said...

15lb thrusters for wall ball shots

Donette said...

8:09 as rxd.

Kim C said...

20 lb front squats
30 step ups for box jumps
10 lb weight for kettle bell
50 thruster with 10 lb, don't have weight ball

LindaK said...

4:33 (much shorter than 18 in box jumps)

PTRunner said...

5:10. 45# squat. Subbed 10# thruster for wb. Attempted box jumps, but legs are dead and want safe to do more than five. Did half as step ups on 18" & half as jumps onto 12"

PTRunner said...

5:10. 45# squat. Subbed 10# thruster for wb. Attempted box jumps, but legs are dead and want safe to do more than five. Did half as step ups on 18" & half as jumps onto 12"

Kate Huether said...

4:29 with squats as rx'd, doublet tuck jumps, 10lb KB, and only an 8ft wall. So thankful for a Shorty today!!!!

Christina Calhoun said...

5:48 as rx'd

Perserverance said...

Haven't been able to get these in the last week. :(
Time: 5:38

24# front squats (only have 12
# dumb bells)
Don't have a box yet, did 30 steps onto a mini tramp
Used a 12# dumbbell for swings
Did 50 ball shots w 8# ball

The Roberts Family said...

Subbed- 44lb deads, kitchen chair stepups (prob 18inch?), kettlebell as rx'd
8lb wall ball

Tambra M said...


Linda Slater said...


Kimberly S said...

5:18, 30lb front squats

MamaLacsamana said...

5:22 then I added 10 push-ups and 60 CFSUs

Noelle Rowe said...

5:32, held 40 lb daughter for squats,15" box jump, 30 lb kettle bell, subbed thrusters for wall ball 30 lbs. sweaty! Denise, you look so cute climbing that rope!

Staci Owens said...


55# front squats
25# swings
Rest as rx'd

Courtney said...

35 lb squat, sub 10 lb thrusters

Flannery @ Three Sisterz said...

6:20 thanks!

Hanna V said...


Front squats 18 kg, 40 lbs
Swings 16 kg, 35 lbs
Thrusters instead of wall ball shots, 6 kg, 13 lbs

Quick and fun :)

Miranda Hoberg said...


Duke~N~Morghan said...

20lb front sq
10lb kettle
8lb ball

Brian and Becky Harrell said...

Step ups for Box jumps
Trusters for WB
Weight as RX'd

Alison M. said...


Rion Rigsby said...

5:42 with 9" box jumps

Mrs.Tigger said...

8:13. 45 lb front squat, 20 lb kb, 5 kg wall ball.

Shara said...


Mindy Kroll said...

4:44. 40 front squat 25#, 12" box and 20# KB.

Jenni said...

LeeMac- don't focus on getting your feet up, focus on your knees. Get your knees up.

Amber Carter said...

30 lb squats
1 stair step jump

Super Kat said...

6 min.
Sub 150 jumping jacks for box jumps

Christy Homan said...

6:51. Wow! A nice short butt kicker! I was panting!
40lbs. front squats, 24" box, 20lbs. swings

Christy Homan said...

6:51. Wow! A nice short butt kicker! I was panting!
40lbs. front squats, 24" box, 20lbs. swings

headkl4 said...

7:18 catching up over the weekend

Kacie Germadnik said...


Tonya Rie said...

4:45 as RX'd

Jewel said...


LaToiya Bates said...

30 front squats with 10#
50 high jumps in place knees up
60 kettleball swings 10#
60 thrusters 10# dumbells
12:58 arms burning legs feeling tight and loving it

Maria Ernestine said...


Pat - #65 - FS, #25 KB
Maria - #40 - FS #20 KB

I think it takes us so long, we share a box (we alternate jumps) and we throw the ball to each other..

Nissa V said...


13" bench (box).
Subbed thrusters for wall ball shots.

Legs are pretty wobbly right now!