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 4, 2013

Monday 03.04.13

Hero WOD

3 rounds for time of:
30 Wall ball shots, 10 pound ball
30 Sumo deadlift high-pulls, 20 lbs
30 Box jump, 18" box
30 Push press, 20 lbs (total)
30 Jump rope
30 Push-ups
10 Front squat, 30-60 lbs (total)

In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, who died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

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


Garderie P'tits Bzoo said...

30 thrusters instead of ball shots
jump was 12"
Push up were girls
front squat 25lbs

Denise said...

19:50 but I need to read my writing better and trust it. Basically I did 30 front squats on 1st 2 rounds because I didn't pay attention. Then on 3rd round I was looking at workout and said wait a minute! Ugh! 1st round I used 60 lbs on 15 front squats and gave that up for 40 lbs for remaining squats. Push-ups were girly.

Heidi Gallagher said...

Muscle Moms In The Morning
Katie 16:27
Tatum 16:27
Heidi 18:00
Donna 19:00
Great workout!

Hanna V said...

6 kg, 13 lbs thrusters for wall ball shots
16 kg, 35 lbs sumo dl high pulls
12 kg, 26 lbs total for push presses
16 kg, 35 lbs front squats the first 2 rounds, last round 20 kg, 44 lbs

Kim Jackson said...

15 lb sumo and push press
Shorter box jumps
20'lb font squats
Girl pu
Great workout!!

sds2010 said...

Yowza!! 21:40...and she's drippin!!!

sds2010 said...

Tuck jumps sub for box jumps, 8 lb medicine ball, and 20 lb front squats.

Mjordan said...


Katy said...

first time back to crossfit since I had my 3 year old. 30 minutes today, but I was down to 5# for everything by the second round and I did girl PU

Bethany Ingram said...

21.04 girlie p/u and only 20lb squats but added extra! Rest as rx

Kimberly said...

Step ups for box jumps
30lb front squats

Donna2522 said...

Wish me luck starting today!

Joy Helgren said...

8# wall ball, 25# deadlift, knee tuck jumps (due to rain on box), 25# PP, 35# squats...I am DEAD.

Heather Lipe said...

12# wall ball
30# on everything else
Half box jumps / half step ups
Half girl / half boy push ups
Last round only did half reps (out of time)
Great workout!

Courtney said...

Only had time for 2 rounds
Fun one!

aj said...

21:24 this one about killed me!
10 pound wall ball
8 lb dumbells for the rest of the exercises.
First round did half boy/girl push-ups and I accidentally did 30 front squats. Last two rounds I did girl push ups (and 10 front squats;)

Alea Herrmann said...

22:18 shoulder press instead. Those box jumps really slow me down, awesome workout!

Laura K said...

16:12 ouch!

Jen said...

18:22 - wall balls
25lb sdlhp
30 tuck jumps - no box
25lb push press
40 jr w/o rope
30 GPU
45lb front squats
Jelly legs :)

Rujoco03 said...

Thrusters for wb 10#
Sumo 15# kb
11" box last 30 had to run up
First set push press used 20# then had to drop to 10#
Jump rope as rx'd
20# front squats

jennyt said...

Thrusters with 10# dbs
sumo 10# dbs
step ups 2nd stair for box jumps
Push press 20#
jump rope
30# front squats

Ronna James said...

20# wall ball
25# sumo and push press
17 inch chair for box jumps
30# front squats

Then 2.2 mile run.

Brent and Britta said...

20 lbs. all
Wasn't planning on washing my hair today, but now that I am drenched in sweat, guess I have no choice! Great work-out!

Fortnergang said...

22:39 I also was doing 30 front squats and couldn't hold the 2 20lb weights that long so went down to 20 total. On last round figured out it said 10, did those with 40lb. Pushups were half on toes, half on knees. I'm quivering, and felt a little nauseated at the end.

Rachael said...

25:18 this one was hard!
Subbed thrusters for wall ball
Box jumps varied between 7-10" step and 15 18" step ups on chair.
15bpu rest girl

Push presses were my breather. Phew!

Tiffani Leavitt said...

Ran 2 miles before, so I only had time for 2 rounds - 11:34.

Unknown said...

This is a question and a comment. I wasnt sure where I could post it to get a response but here it goes.
I've been doing xfit off and on for about 1 year now. I started last April when I was 5 months pregnant until I had my baby(mostly doing modified workouts). Then I started it back up about 6 weeks ago and for the last month ive been living a paleo lifestyle mostly(probably 90/10). For the most part my body is functioning better and I can tell in the last month Ive gotten stronger when it comes to my workouts. I love this blog and follow it daily. I made the mistake of weighing myself this morning and was up 3 lbs. from the last time I wieghed. Is that normal for us women to gain weight? I was ok not losing weight and just turning my fat into muscle, but I didnt want to gain weight! I would love some input on this since I am feeling discouraged as I have changed my diet dramatically in the last few weeks and work out 3-5 times a week. I don't do very much cardio and maybe I need to. Please help!

Jen Roe said...

Ran 5 miles


14lb WB
35lb SDHP, push press and squats
all boy push ups

last round of WB and push ups were tough today. Great work out.

Thalyta said...

10# wall ball
20# dead lift
20# push press
20# squats

Push ups are killing me. I can't even do girlie ones well.

Stefanie said...

22:57 40lb front squats, and my "ball" broke open halfway through the wall ball shots, so half of them were 20lb push presses instead. I injured my knee less than a week ago, so I only did about 5 box jumps each round before my knee started hurting.

Erica Thornton said...

While still recovering from bronchitis, I will save this Hero WOD mostly because I currently live in Greensboro, NC, although I did not personally know David. Thanks.

Valentine said...

28:10 as RX'd except for pu's, did 15 pu's/15 cfsu's.
coming from not working out TH & Fr or the weekend, had a nasty cold. Goal to get under 20 next time!!!!

bkbishopfamily said...


thrusters for wall balls
12" bj
mod pu
40# (rd1) 30# (rd 2&3) squats

all else as rx'd

Cassie said...

26:51 30 thrusters, sumo deadline high-pulls #25
Front squat #30.

Jenelle said...

Thrusters for wall balls, step ups for box jumps. 30lbs front squat. The rest as rx'd. Still not 100% from the noro virus...

Karen said...

No motivation today. 2 Rounds in 15:55. Hopefully tomorrow goes better.

thea said...

24:00 Awesome workout!

Denise said...

Good luck sister!

Duke~N~Morghan said...

8lb ball
20lb sdlhp
10lb pp
20lb squat

Ian and Amy said...

20 lbs all

Jana Pace said...

28:44 20 lb front squats

Josh n' Joni said...
This comment has been removed by the author.
Josh n' Joni said...

Thanks to David and all other soldiers and their families! We appreciate your sacrifice!

Heather Foster said...

Hurt my knee on friday in a basketball game. So I adapted Crossfit situps for Sumo, Burpees(no jump)for box jumps,Knees to Elbows instead of Front Squats. I didn't do burpees in third round...
Sweating up a STORM!

Kate Huether said...

23:30 with 30lbs on sumos and push presses, 40lbs on front squats, tuck jumps instead of box, and girl pushups. This was a killer for me, thanks!!!

Hannah said...

22:20 but I had to moderate quite a bit:

30 kb's
30 box jumps
30 calf raises
30 push press (20 lbs total)
30 jump rope
30 pu's (half girl half on wall)
10 lunges

I feel like jello... Great workout, thanks!!!!

MamaLacsamana said...

22:30 thrusters for wall balls, high knees for box jumps, and 30lb squats, 40 on last round. Should do 40 straight next time. ALL BPUs, I'm so proud of myself for doing all these push ups :)

Beattie Family said...

24:30 beat my goal of 25 minutes as RXed, with stepups! Glad I'm not the only one who thought this one was tough. Had to take several breaks because I started feeling light headed and nauseous, glad this is done for today. Go us! Crossfit Mamas are awesome!

Brittany Lauren said...

21:11. Seriously thought I was going to throw up after that last set of box jumps. I think I may hate those worse than burpees!

Thrusters for wall ball shots
About 35 lbs for squats

Missy said...

19:11. Tough but great workout

Karla With a K said...
This comment has been removed by the author.
Karla With a K said...

20 lb Thrusters for wall ball
Box step ups for box jumps
Incline boy push ups first 2 rounds, girlie push ups the last roung
40 lb front squat

Becky said...

8# wt ball
Girly push ups
40# front squats

Jenni said...

30 lb sumo
60 lb squat
Beat down. Killer.

Gillian Monte said...

22:55. 10lb deadlifts and push press. 20lb front squats. Girl push ups. Whew, that one was rough.

paola said...

Wow!!! Killer workout
Accidentally attempted 30 front squats then cut down to 20 of everything. Box jumps are really tough right now.
Had to really take breaks as needed.
Time 35:55
Used 15kb for single arm Push press
25kb for sumo and front squat
Modified push ups
Jump rope? No prob :)

caseyrengland said...

If any of you ladies wear a hr monitor while doing these workouts id love to see how many calories u burn so i could get a ballpark idea of how many im burning. Thanks so much!

katyjrogers said...
This comment has been removed by the author.
katyjrogers said...

33:18. 15 lb deadlifts, 20 16" jumps (2 stairs) + 10 8" jumps (1 stair) each round, 10 girl push-ups + 20 counter push-ups each round, 20 lb front squats but did 20 extra reps.

Berta Crowe said...

27:21 - but did not/could not do pushups on round 3 - my upper body was exhausted!

4# wall ball
31# deadlift, push press, and front squats
11" box jump

Boy! Can I tell I've missed some days last week! Sucking wind, here in Georgia! :)

Liz said...

25:00 2 10 lb dumbbells. Gpu.

Amber Carter said...


Kelli A said...

Step ups for box jumps
Jumping jacks instead of jump rope

Julie Faulstich said...

29:00 as rx'd except push-ups. Still girlie on those :)

Country Girl said...

25:15 THANKS!!!!

Lea said...


Thrusters for WB
Step ups for BJ
20# for front squats

yelly16 said...

18:39 after running 4miles! Tough one!

Adria said...

26:09 As rx'd except step-ups for box jumps. Still a scaredy cat about those... GREAT work out!

Katie B said...

28:01 thrusters instead of wall balls. Mostly girl push-ups

kelley P said...


Melanie said...

21:29 girl push ups

Lila said...

8 lb ball
25 lb for front squats (not enough weight for both bars)
Box jumps on Bosu Ball
Rest as rx'd

Jen Morse said...

Caseyrengland: I wore my hr moniter just for you, I will post the calories burned soon, just have to upload the workout.

Jen Morse said...

Ran 7 miles this morning.
40# sdhp & pp
65# front squats
12" box, I usually use 18, but they seen to bother my knee so I went l lower for safety :)

Gina Tate said...

ok no one laugh!

35# for everything

just couldn't find my.groove tonight for some reason.but I did get it.finished!

Jen Morse said...

Ok, so the hr moniter says I burned right around 275 calories. But there is no setting for crossfit, so that's an approximation.
Sure feels like a lot more than that!

runzalot81 said...

2 rounds in 18 minutes

30 dumbbell swings, 10 pound dumbbell
30 Sumo deadlift high-pulls, 20 lbs dumbbell
30 stair jump
30 Push press, 20 lbs (total)
30 Jumping jacks
30 Push-ups
10 Front squat, 20 lbs dumbbells

Kim V said...

19:51! Lovely way to begin the week.

Mandy said...

12" box jumps, girl push ups.

Linda Slater said...

Two Rounds Only

I'd like to say it was due to time, however, my arms are spent! I made up that monster WOD from last week on Saturday. Even the Modified push ups were a challenge today.

Such fun though! Cleaned up and got back to my desk, and wondered how i was going to explain the dripps coming down my face and neck. Talk about an after burn!

Donette said...


SarahMC said...


as rx'd

and just realized WOD = Workout Of Death

haha jk this was awesome but i am deaddddd

Christy Homan said...

Lots of short breaks to catch my breath! But I finished...arms shaking and everything!
24" box
gpu...and they were even ugly!
40# front squat

Brittany: I agree, I think I prefer burpees over the box!

*Thank you to all the service men and women who work their tails off for our freedom and safety!

Kalyn said...

About 31 minutes. Started off with box jumps and transitioned to dot jumps. Started off with the weight as listed and reduced by 10-15 lbs by the end. Girl push ups. Holy cow hard workout!!

Diana in Maine said...

18:44 for 2 rounds with good form.
30 wb shots 10#
20 sumo DL high pulls, 20#
30 12" box jumps- loved these!!
20 push press 20#
30 jump rope
15 PU girl, after broken wrist in Aug w surgery can't do boy ones YET :(
10 front squats 20#
Finished w platypus(hip muscles) 3rds of 30 reps
And streching

mary said...

WOW! First day back from a few weeks off and it was tough.
20lbs all

Marcella Barta said...

29:42 I didn't do the wall ball shots (I don't have a weighted ball yet), I only did 10 reps each round with 10# of the Sumo deadlift high-pulls (had to be really careful due to an adductor strain), 13" box jumps, and 45lb front squats.

Miranda Hoberg said...


The Fuller's said...

Thanks! I was wondering as well.

The Fuller's said...

19:17. I honestly just want to throw up. That us definitely one of the toughest workouts I've done!

Tambra M said...


PTRunner said...

20 minutes. Modifications: thrusters for wall ball. 12inch box switching between jumps and stepups. About 20 pushups were gpu. Did 45# bar for front squats.

Christina Calhoun said...

25:20 as rx'd. Why do I feel like I just started so hard!

Cassi said...

19:17 with one armed everything- with 10# dbl, except wall ball which was 10#.

Katherine said...

24:04 - dripping and red of face
12# wb
dropped to 20# front squats and didn't realize until after 2nd round that I was only supposed to do TEN front squats - so chaulk me up for and extra 40 squats today!

Vanessa said...

25:58 45# Thrusters instead of WB. 25# SumoDLHP, 45# PP, all Boy Pushups, 45# Front Squats. Thanks. Tough one, wanted to lose my cookies. :)

meolin said...
This comment has been removed by the author.
meolin said...

34:00- Step-ups instead of box jumps and 30 lb. front squats.

Sarah said...

24:45. Did step up instead of box jumps because of a bum knee. Did 50 lb front squats

LaineyLove5 said...

20:53... g/u's, 25 lb push press, 45 pound front squat, and 25 sumo deadliest. Also thought I was going to lose my cookies and def have a hard time walking this morning!!

Becky Parker said...

Did this Tuesday, all exercises with 15 lb kettlebell. Thrusters instead of wall balls and 15 squats just to add a few more. Did 2 rounds and then cut the 3rd to 15 reps and 10 squats due to time. I need to work on my endurance! The last round was so much easier. 24:20

Katherine said...

Wow, you ladies are an inspiration!
After a week of being sick and new to the game, I took 45 minutes with girlie p/ups and and 15 lb weights. Part of the time was spent double-checking the videos to make sure I had correct form.

RiverChick said...

25:08 as RX'd

LindaK said...

19:12 30lb front squat. On day 5 of my Whole30. Feeling weak. Waiting for my "tiger blood" to kick in!

Karen Armstrong said...

24:06...great workout!!! Thanks!! :)

Michelle said...

Only got in 1 set yesterday before getting torn away- 10:39. I was bummed to get pulled away because these are my favorite types of WODs :)

KPgr8ful said...

28:00 and feeling really under the weather with hope that the workout will kick out the illness!

Subbed Thrusters for WB(1st round-20#, 2nd & 3rd round-10#).

Box jumps 20" (garden hose hard plastic box)

Front squat-40#

The rest as rx'd! Yowzer!

jammy said...

18# thrusters instead of WB
25# sdhp
18# push press
24" box
65# squat

kewallace said...

26 mins (3 rounds)

Wall Ball - 10lbs (1st round with squats)
Push Press & Sumo deadlift - 15lb dumbbell
Front Squat - 45lb dumbbell
Push-ups - modified aka girly

Felt like dirt today - ear pressure (ear infection) and sinus infection...hard to breathe but got it done!

Katie said...

Came back to do this one today. 25:54

Katie said...

8# ball
16# for dead lifts and push press
30# for squats

Brian and Becky Harrell said...

19:18 Truster for WB, step ups due to sprained ankle, Weight as Rx'd, jacks for jump rope, 30# front squat
I felt like I was going to throw up :-) Good workout!

My 10 yo son Andrew 14:24!
Did slightly lower weight on PP and Sumo DLHP

The Roberts Family said...

Felt like poo. Missed Mon & Tues workouts (I'm doing this on Wed). Have had some busy days at work (today was insane with 6 babies in less than 6 hrs!) So I am low on energy...But I FORCED MYSELF TO FINISH!
Unfortunately had to sub d/t equipment I own.
I did:Wall Balls with 8# ball
Sumo D.L with 15# kettlebell
alt. foot box jumps 12"
1st round of Push Press did with 26.5# & could barely finish, 2nd round of p.p. did only 20 out of the 30. Then 3rd round just lowered my weight after 6 with 26.5#, went with 10# (much more doable)
front squat 25#
(I need to get some heavier barbells)

*sorry for novel, but my future self will appreciate the detail. #analvirgothatIam :)(Good thing you know me in real life or you'd prob think I'm a nut!!) lol

The Roberts Family said...

Also did 3 rounds of 8 prisoner lunge twists, 12 mountain climbers & 15 sumo squat press

mommaof5 said...

wow must have written it down wrong..
Thought I was only suppose to do 1 round...seemed short


caseyrengland said...

Thank you so much!!!

laura said...

27:55.missed this mon so jumped in tues,addedthis to sat. Think i hate box jumps as much as running.
20# dl &pp
30#front sq

Jenni said...

To answer your question. I wouldn't blame the exercise or diet on your 3 lb weight gain. I can go up and down 5 lbs in a given week. I don't ever weight myself but when I do, I am always expecting a range with about a 5 lb difference. So many factors play into our weight at any given time: what we ate, water retention, what time of day it is, hormones, etc. Now if you are overweight and it had been a month and you hadn't lost any weight, that would be a different issue. But if you are just trying to tone up, lose a little fat, gain a little muscle, don't let that number bug you. Pay attention to how you fit in your clothes, how you look naked, etc. My best friend is in phenomenal shape; crossfits and runs marathons and she does nothing but get heavier. The number is going up but her body is getting leaner and meaner. I have seen a bunch of comparisons on Pinterest of girls who have gained weight but lost tons of fat and look way better after even though they weigh more. Muscle weighs more that fat. Simple as that. :) Hope that helps.

Jenni said...

Melanie- ha! I love it. And I am super proud of you! Keep it up!!! :)

Nissa V said...

sub thrusters
13" box
jr without rope
16 mil pu, the rest from knees
forgot we were to use wts on squats, oops

Nissa V said...

sub thrusters
13" box
jr without rope
16 mil pu, the rest from knees
forgot we were to use wts on squats, oops

LaToiya Bates said...

So read this wrong this am and only completed 1 round for 11:53, decided to finish after work completed last 2 rounds in 28:46 this was super hard arms and shoulders are jelly!!! OMG

Maria Ernestine said...

Pat - all 45's 23:55
Maria - all 25's - 28:44

Dusty Gauthier said...

Box jump I have is only 13-inches

Judy said...

Saw this WOD come through when I was sick and committed to doing it as I live in Greensboro, NC.
34:10-nothing fancy but done
14# WB
35# SDHP
12" Box
30# Push press
120 jump rope
30 gpu
65# front squats