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.

Mar 8, 2013

Friday 03.08.13

Complete as many rounds as possible in 20 minutes of:
10 Push-ups
5 Deadlifts, 40-60 lbs
8 Push press, 20 lbs

Compare to 01.04.12

no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food
get 8 hours of sleep

NEXT WEEK'S ADDED CHALLENGE: keep up the good work and finish strong!

All of you Mamas have made me so proud. We are under 30 days left of this challenge and I want all of you to be proud of how far you have come so far and give yourself a hug for sticking with it. I challenge you to get on our Facebook page and post your success so far, the changes you have made and the results you have noticed. Let's cheer each other on for the rest of our 29 days!! 


Denise said...

21 rounds. Girl push-ups, 60 lb deadlifts. I hope everyone has a nice Friday and a great weekend!

Kristin said...

19 rounds

girl push up, 15 lb med ball for deadlifts

Great workout!

Stacie R. said...

I did 16. Question for those with the tank top. How do you feel they run size wise? I want to order one but not sure what size to get

Kim Jackson said...

20 rounds.
20 lb deadlifts.
2 rounds boy pu, rest gpu.
15 lb push press.
Great workout!!

aj said...

19 rounds- girl push-ups after round two.
(One) 35 lb dumbbell for dead lifts
(Two) 10 lb dumbbells for pushpress

Becky said...

16 rounds
Girly push-ups
40 lb dead lifts

tanya said...

20 rounds
11 reg push ups, 9 girl push ups
40 lb dead lifts
20 lb push press

Rujoco03 said...

16 rounds
Dead lifts as rx'd
10# push press

bkbishopfamily said...

18 rds


Aly said...

13 rounds
10# db for all
After a week off.... :/

kelley P said...

16 rounds
10 lb dead lift --- need heavier weights
1o lb dumbbells for push press

2 mile run

Brent and Britta said...

25 rounds
(Compare to 16 last January)
20 lbs. all

Ronna James said...

21 and a half rounds
30# deadlift
25# push press

Katie said...

19 rounds
Girl PUs
30# DL
16# PP

There Once Was A Bee said...

23 rounds 52# deadlift
20# press

Keri said...

16 rounds plus 7 push ups
Mostly modified push-ups
70lb dead lift

Autumn Rose said...

Resting for my 10k race tomorrow, have a blessed weekend everyone!

Katy said...

12 rounds. My son happens to weigh 20#, so I used him for the push press!

Jen Morse said...
This comment has been removed by the author.
Gina Tate said...

35# pp
70# deadlifts

Cassie said...

15 rounds. 44lb dead lift 25lb push press

Anonymous said...

17 rounds
40lb DL
20lb PP
Still getting rid of cold. Next time goal is 20 :)

Sarah B. said...

10 rounds in about 13 minutes.
Still taking it easy after three days off resting a slight back injury.
First round of push-ups was on toes.
20 lbs for dead lifts and push press. After first 4 rounds, started doing 10 dead lifts per round, since I realized I was only using have the rx'd weight.
So, in total, 100 pushups, 80 dead lifts and 80 push presses in 13 minutes. I feel like a bit of a slacker for not finishing the workout, but when you add it all up like that it sounds pretty good!

Sherri said...

15 rounds

Karla With a K said...

2 rounds bpu, rest gpu
20 lb dumbells for deadlifts (40 all together)
12.5 lb dumbells for push-press (25 lbs all together)

Kelli A said...

18 rounds
40lb dead lifts
15lb dumbbells for push press

Amber Carter said...

16 rounds with 1 minute remaining

thea said...

24 rounds
mixed bpu/gpu
30# deadlifts
20# pp for 10 rounds
16# pp for last 14 rounds

Jen Morse said...

13 plus push ups and dead lifts
100# dead lift
40# pp
First 3 rounds of mpu's
Have a great weekend everyone!!

Melanie said...

15 rounds did 25 sit-ups for extra minute at end.

Heather Foster said...

Post surgery, only did meniscus, back in 6-8 weeks for ACL. 8 rounds of 10 push ups, 10 seated push press 20 lbs, 10 sit ups, I just came from doctor and he told me I can do that so don't worry I checked first!

Jessy said...

18 rounds
Modified push-ups
10# weights for both

Rachael said...

20 rounds
30 lb deadlifts
20 lb pp
Some push-ups were pathetic! First two rounds bpu

Alea Herrmann said...

22 rounds
50lb deadlifts
10lb push press

Anonymous said...

15 rounds- Holy Arms!
40 lb. deadlifts
20 lb.push press

katyjrogers said...

Ran 3 miles, then...

15 rounds:
First 3 rounds girl pu, then counter pu on the washing machine
20 lb deadlifts
20 lb push press

wow mom said...

15, 25#

Lila said...

40lb deadlift
push press a RX'd
4.5k run to start
5 round HBPU, rest GPU
14 rounds

Andrea Palm said...

20 +1 round push-ups
Girl push ups after first 2 rounds (subbed tricep dips every 5 rounds)
45# bar for deadlifts

*Question for all of you that are pregnant...My doc said I shouldn't lift anything too heavy or lay on my back after 16 weeks...What kind of modifications do you do? I have seen people go a whole pregnancy crossFitting. Is that okay?

Katherine said...

18 rounds at 20:11
40# deadlift
12#db's for push press

Berta Crowe said...

25 seconds over for 20 rounds!

50# dead-lifts
24# push-press

AWESOME week of workouts, Jenni! Y'all have a good weekend. I plan on spending mine outside enjoying our beautiful, sunny, mid-60 degree weather! :)

Christina Calhoun said...

23 rounds

20# dead lifts and push press

The Fuller's said...

16 rounds with 30# all

Jen Morse said...

Are any of you ladies doing the Crossfit open?

Kate Huether said...

18 complete rounds plus girl pushups of round 19. First ten rounds were boy pushups. Dead lift and push press were both 30 lbs. Happy Friday!!

The Roberts Family said...

16 rounds
41.5# d.l.
Plus 40 crossfit sit-ups after buzzer

Jen said...

21 rounds/ GPU after first round/45# dL/25# PP

Marcella Barta said...

40lb deadlifts

kauffmangirl said...

21 rounds
all boy pushups
65lb deadlifts
40lb push press for 10, then 20lb for the last 11

laura said...

22 rounds.
4 boy rest g pu
50# dead l

Anonymous said...

15 rounds
all gpu
40# DL
8 rds #40 pp
5 rds #30
2 rds #20
+10 gpu

awesome workout!

Cara said...

19 all gpu

Bethyfly said...

13 rounds. Thought I was going to have to stop at 15 mins because my wrists couldn't take the push up pain: modified with my pull up bar on the floor.
Dead lifts all done 10 a round at 20# because I don't have a bar yet to trade out the dumbbell weights.
Here's to a no exscuse week next week ?!

KPgr8ful said...

16 as rx'd-thank u!

Megan Jordan said...


Christy Homan said...

18 rounds...and shoulders were burning!
50# DL
30# PP

Mindy Kroll said...

17 rounds.
2 rd bpu, 15 gpu
80# DL
40# PP
GREAT workout! Thanks!

Kalyn said...

14 rounds

The gpu really slowed me down.

Great workout!

Ian and Amy said...


Kalyn said...

Oh and deadlift was with 30#

Lauren said...

9 rounds in 13 minutes. You all are amazing! :). I did gpu and 20# deadlifts since I only have 1 set of dumbells.

Molly Swafford said...

6 or 7 with 12 pound weight for push press, girl push ups, and 50 pound dead lift... hardest workout for me so far. whew!

Michelle said...

17 rounds. 16 lb push press and 40 lb dead lift. Thanks Jenni!

Michelle said...

17 rounds. 16 lb push press and 40 lb dead lift. Thanks Jenni!

Jana Pace said...

16 5lb added planks.

Theresa Daigle said...

17- on knees after round 2 for pus-up. 40LB deadlift 20lb push press

Gillian Monte said...

22 rounds.
Girl push-ups, 20lb for deadlifts, 10lb for push press.

LaineyLove5 said...

Yesterday: 20 rounds and 10 push ups!! girlie push ups, 20 lb push press, 45 lb deadlift. 15 minute interval run.

Today: 1 hr spin class! My legs are feeling the burn from this week!

Donette said...

18 rounds. 50# dl, 20# pp

yelly16 said...

7 rounds in10 min after 40min cardio. body exhausted!
20# for all

Jennifer Gratiot said...

15 min 9 rounds - gpu, 90# deadlift, 35# push press fun!!

LeeMac said...

19 rounds 40lb deadlifts

Cassi said...

18 rounds, one armed gpu, pp (15# dbl), deadlifts 40#

Tambra M said...


Jenni said...

Stacie R.- Regarding the tank tops, the Small will fit about a 0-6 and the Medium will fit about a 6-10. I wear about a 4 so I prefer the Small. The tanks are thin, long, and stretchy and are cut really well so you really can't go wrong.

Jenni said...

Andrea Palm-
You can go your whole pregnancy Crossfitting but you will need to modify. Personally, when I see pictures of 9 month pregnant women do handstands and holding a 150 lb barbell over their head I cringe a little, having carried 4 babies myself, I just feel it is unnecessary and not in the babies best interest. You can continue to do our Crossfit Mamas workouts no problem with some modifications. Your doctor is right about not laying on your back at all after the first trimester so sub all the sit-ups with a plank hold. Slow down and don't focus on your time as much as your form. It isn't good for your baby for your heart rate to get too high or for your body temp to get too high. You should be able to talk and breath normally through the WOD. Drink lots of water and stay well hydrated and above all, put your baby's interest above all else. You will have the rest of your life to have a rockin' body so just enjoy your pregnancy! :)

Kimberly said...

21 rounds
Girl push ups
30lb deadlifts

Jessica Timmons said...

21 rounds

10 with regular push ups/2 split/9 on knees

15lb dumbbells for push press
30lb dumbbells for deads

First WOD after Hawaiian vacay - pretty sweaty!

Jill said...

19 rounds. Girl push-ups.

mommaof5 said...

16 rounds
50# DL

Hanna V said...

23 rounds,
All boy push-ups
20 kg dl, 44 lbs
8 kg push press, only 18 lbs

Did this after Monday 11 th WOD, ouch!

The Wanderer said...

3 rounds bpu
#40 dl
#20 pp

Andrea Palm said...

Thank you Jenni! That was exactly what I needed to hear! When I see those that are pregnant with a 150lb bar over head I feel guilty by not pushing myself, because they are obviously able to do it. I needed to hear that I can slow it down and not focus on time! Thanks so much and thank you for the WOD's I love this blog!

Holly Mills said...

16 rounds + 8 push-ups

60 # DL & 20 # PP
first 50 push-ups were boy PU
remaining rounds were girl PU

Arms were jello!

LindaK said...

15 rounds. 40 lb deadlifts.

Better late than never! Determined to complete every workout!

Christy Homan said...

3/13/13......17 rounds
Gpu, 60# dl, 25# pp

Christy Homan said...

17 rounds better than 3/8/13.....used more weight.
Gpu, 60#DL, 25#PP

LaToiya Bates said...

12 rounds hardcore had taken off 3 days and boy this was hard to get myself going but completed and feel great finished with 50 CFSU

Maria Ernestine said...

Pat #65 DL & PP - 16rds

Maria - #50DL#30 -PP 18rds +pu&dl

Katherine said...

13 rounds. girlie p/u, 40# deadlift, 10 lb pp.

Nissa V said...

16. 2/3
mil push ups 1st round only, 40# dl, 20#pp.

Dusty Gauthier said...

16 and 1 push-up set

Katiecj said...

Katie 17
Danielle 14

Katiecj said...

Katie 17
Danielle 14