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 22, 2013

Friday 03.22.13

"Kelsy"

5 rounds for time of:
Run 400 meters
30 Box jump, 18" box
30 Wall ball shots, 10 lb ball

Compare to  01.10.12

90 DAY CHALLENGE: DAY 75
Vi-shake
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
finish strong!

73 comments:

Denise said...

28:13. Wow! Wow! Happy Friday. Good luck!

Kim Jackson said...

29:34. Wow!!

Lauren said...

16:10 for 3 rounds. Did thrusters instead of wall balls. Hard one!

Kimberly said...

20:17
Step ups on 2 stairs in my house

Rebecca said...

29:39- wow, I did not think I could finish in under 30! Did everything outside, used my front porch step to jump and did thrusters

Rebecca said...

Thank you for te thruster suggestion-- I don't have any good walls to throw things ;)

Jen Roe said...

20:08

Ran on treadmill
14 lb WB

*I was trying for under 20, however that last set of WB's slowed me down.

Ran 4 miles after in the snow--it is spring and we got our first snow of the year. Love running in the snow.

Becky said...

25:53
Box steps. Using a cooler and I'm afraid it will go flying if I jump!
8 lb ball

Rujoco03 said...

25:20
Ran on treadmill
13" box- mix of jumps and run ups
Thrusters for wb 10#

Rachel said...

Day 2 for me. Almost couldn't move this morning, which is probably a good thing! Finished in 30. Thanks!

Amy said...

11 minutes into this and I'm literally dying. Sweat dripping can't breath and I may throw up (nothing but water)

Amy said...

Half way...

Jana Pace said...

32:11 end to end of my street for 400, bottom step, 10 lb kettlebell thrusters. Happy, Happy Friday Ladies!

Beattie Family said...

Go Amy go!!!

Beattie Family said...

21:37, 2.5 minutes on elliptical for run. Half of the rounds I Did 15 jumps rather than all 30 stepups.

Brittany Morris said...

Day 2 for me too. Finished in 22:43 12" box steps and 6# wall ball. Ouch!

Mandy East said...

28:30. Did 30 burpees (without push-up) in place of run. Did overhead press with 20 lbs instead of wall ball. Good one.

lisa said...

22:17 goal was under 25

Duke~N~Morghan said...

18:18 compared to 22:10. Yay for improvement!

Danielle Dougherty said...
This comment has been removed by the author.
Heather Foster said...

15:38 5 rounds
20 tricep lifts
30 CF sit-ups
20 kyaks
10 push ups
10 back extensions

McKell said...

20:52
Thrusters 10lb

Jessica Timmons said...

25:56

approx 400 m run outside
15lb dumbbell thrusters

tanya said...

23:32
18" box step ups instead of jump

LeeMac said...

21:24. As rx'd !!! So happy for me because I did all of the box jumps at 18". :)))))

Sarah B. said...

4 rounds in 30:34.
I didn't have a lot of time this morning, so I gave myself a 30 minute max. I went a little over.
8" box jumps.
10 lb thrusters.

Gina Tate said...

30:35
11 lb wall ball
16" stepups (foot is still a bit swollen and tender..I was scared to jump!)
happy friday! good luck to all those competing in the open, its gonna be a hard one to finish this week!

Jen Morse said...

32:37
Full extension on all box jumps
13# ball, 9 ft. Target, broke 90' on all squats.
Hoping I can get through at least all 150 wall balls in 13.3

Bethany Ingram said...

25.10 as rx'd. Almost biffed it in round 4!!! Good one

Kimberly S said...

26:07 as rx'd

~MT said...

36:52 with 12# ball

Elizabeth said...

I'm new to the blog. Today was my first day to try anything crossfit related. I'm on day 2 of Couch25K, so I did that for the running. I did 3 sets of 30 box jumps, but I used a rock wall at the park instead. I don't have a weighted ball, so I did standing up push ups against a tree - 3 sets of 15...

Kim V said...

26:31.

R Tsaenz said...

You have an awesome journey ahead of you.......Congrats on your 1st WOD

R Tsaenz said...

1st Crossfit Mamas WOD........WOW, was ready to stop after 1st round....but pushed through: 37:28, 12 in jumps and thrusters

wow mom said...

29:34
Stepups

Katie Towsen said...

30:56 as rx'd.

Cassi said...

27:15, treadmill, half wall ball, half 10# dbl one arm thrusters

Tambra M said...

18:56 Got to actually run today not just sub stationary bike. So fun!

Rissa W said...

23:56, 20# thrusters, ran inside around house for 2:30
each round since the baby was sleeping

laura said...

32:17 as rx'd. Goal was under 30min oh well next time. Dripping sweatglad i finished! Today is my 1 month mark doing crossfit with yu guys! My hubs thinks im nuts,a little obsessed but i luv it!

sullyjam said...

26:44

As Rx'd! Woohoo!

KPgr8ful said...

24:00 on the dot
20" box
10lb DB for WB

KPgr8ful said...

Should have done 20lb thrusters instead of 10...darn it! Keep forgetting to double weight of ball if using DB!

KPgr8ful said...

Just did 35 reps 20# shoulder press to make up the diff...yes, I'm a little crazy :-)

Ashley Jones said...

Took me 35 minutes. This is day 2 for me... Saw this on pinterest and had to try it! I used my treadmill for the first 3 rounds but then my daughter woke up from an early nap so I did the next 2 rounds with the jogging stroller. I did thrusters instead of the wall ball also. Great workout!!

Cara said...

30:45 20# thrusters, 12 inch box jumps almost made my goal of less than 30 minutes

LindaK said...

25:50 Tough one!

Thalyta said...

25:45

Ian and Amy said...

21:53 compared to 25:07. Yay for improvements!!

Garrett said...
This comment has been removed by the author.
Hannah said...

31:40

12" box
12# dumbbell kb's instead of wall balls.

sweating like crazy! That was a good one.

paola said...

Ryan: 37:28
Karen: 42:01

Training for warrior dash! :)

Gillian Monte said...

24:07.
8lb for wall ball.

Kalyn said...

25:40

Run/walk mix prior for 50 min so subbed the 400 m run for 400 m row. Subbed fast step toe touches (maybe there's another name for them...) x 30. Then 30 ball shots of 10#.

And now I'm dead.

Missy said...

29:15

thea said...

27:45
used steps for box jump
subbed 16# thrusters for wall ball

meolin said...

29:58 with Step-Ups- !!!

The Roberts Family said...

20:11 only 4 rounds though
With 8# ball
And one leg at a time box jumps

Katherine said...

24:57
thrusters for wall ball

Berta Crowe said...

I'm not posting my time, but I did it! I split this into 10 rounds of:
Run 200 meters (1/8 mile)
15 box jumps w/11" box
15 wall ball shots w/4# ball

I ran the ENTIRE distance - wasn't pretty, but NO walking whatsoever! :)

Kate Huether said...

21:10 with tuck jumps instead of box. Probably jumping about a foot high. I'm finally all caught up again, phew!!

Jen23 said...

3 rounds
14:06

Ann W. said...

25 min
2.5 min elliptical
30 basement stair jumps
10 lb thrusters

angiediazo said...

It is monday, and I did this today. I am new at crossfit, but so far I love it. It took me a while to finished but I did it. :). 45 Min. Thank you for this awesome jorney.
Angela

Christy Homan said...

38:22
24" box....which nearly killed me!
I wasn't feeling the workout today and it showed. Running was far from smooth and the box jumps were rough. My neighbor asked me if I needed a ride while I was running the last round! Must have looked pretty, too!

Jenni said...

Lol!!

Hanna V said...

19.48
The 400 m was just an estimate though...
13 lbs thrusters

Linda Slater said...

5 rounds
20 tricep lifts
30 CF sit-ups
20 kyaks
10 push ups
10 back extensions

Jessica said...

25:40

LaToiya Bates said...

4 rounds 37:16
Subd 20 burpees for 400 meter runs
Subd high tuck jumps for box jumps
Could not complete 5 th round due to happy son wanting to play with mommy lol ended with 20 burpees

Maria Ernestine said...

Pat and Maria - 31:44 #12wb

Cristal Lynn said...

Missed Friday's workout, made it up today....and boy was it a long one. Limited on time, I was only able to complete 3 rounds. I think I may be the slowest one here ;)

3 rounds
10lb wall balls
18" box step-ups
Ran 1.5 miles

And drumroll please.....all in 40 min. 26 more minutes and I think I would have completed all 5 rounds ;).