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 26, 2013

Tuesday 03.26.13

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 10 pound ball
90 Jump rope
30 Pull-ups (assisted as necessary)

90 DAY CHALLENGE: DAY 79
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!

101 comments:

Hanna V said...

13 lbs, 6 kg thrusters for wall ball shots
Assisted pull ups, used a elastic band.

1 round plus
Thrusters and 64 jump rope

Total 484

Denise said...
This comment has been removed by the author.
Jen23 said...

1 round
plus 30 wall balls
300 total

am I adding these up correctly??

Denise said...

312. 1 round plus 42 thrusters. Assisted pull-ups with band.

Becky said...

1 round plus 25 wall ball shots. 295
8 lb wall ball
K2e on floor

Amy Schwendemann said...

Day 2 of crossfit mamas and loving it. I'm on vacation this week and don't have access to weights so I did the WOD from last Tuesday. 5:44

Kim Jackson said...

1 round plus 10 wallball shots.
Assisted pull-ups with band.
280

Kimberly said...

1 round + 150 wall ball
Very assisted pull ups lol
Total 420

chaase said...

2 Rounds ..

But I only did 100 Wall Ball (A.D.D kicked in while counting, ha) with 8lbs, and push ups instead of pull ups...

I see where people are putting totals .. how are they getting that number?

AmyD said...

What is the recommended substitution if you don't have a pull up bar?

Bethany Ingram said...

One round plus 74 wall ball. Half pull ups assisted with 25lb band

Total 343

Bethany Ingram said...

344 I mean!

Gina Tate said...

Wow! you guys are getting the whole way through and then some? that's inctedible in 12 mins! you all should be competing in the open, the highest score so.far 323!

Gina Tate said...
This comment has been removed by the author.
Megan Jordan said...

1 full plus 142 thrusters, subbed for wall ball
So, 412 total
Chair assist pull ups

Rachael said...

Total 312
1 round plus 42 thrusters
Attempted pull-ups (definitely not unassisted nor perfect, hence the higher score!)

Cara said...

1 full round + 60 thrusters
Thrusters instead of wallball first 25 each rd were 20# rest 10#, assisted pull ups. 330 total

Bethyfly said...

1 round (20# thrusters in place of wall ball) but I needed an extra 2.5 minutes - paused too due to a helpful little preschooler :/
Better next time

Rebecca said...

10# thrusters replace wall ball, had to break up that 150 set. Did K2E for pulls (no bar). 1full round plus 21 thrusters and 2 full rounds of jumps and K2E. 411 total

Kirsten said...

almost two full rounds: alternated every 50 between 10 lbs and no weight for first 150 (subbed thrusters), second round straight through with 5lb. 2x up and down stairs for jump rope, pull ups using counter first round, only 1 pull up before timer went off second round.

And thank you so much for posting 100 m run subs on Facebook! I'm having trouble running because:
1. it's winter
2. we just moved to a new place and I don't have distances mapped out
3. I have four kids in tow all.the.time and the neighborhood we live in doesn't have sidewalks so I don't really have a safe place for them to tag along behind me
4. I am 5 mo. pregnant and running, jacks, ropes, burpees, etc. are just plain ol' hard!
Sooo... I found that I can sub stairs for running--something I can do!!! Guess I don't have an excuse to skip the running ones anymore! Thank you!

Rujoco03 said...

One round plus 31 thrusters
Subbed thrusters 10# for wb
Chair assisted pull-ups

tanya said...

377
did reverse chin ups

Kalyn said...

I'm not sure how this is supposed to work but in 12 minutes, I completed 150 wall ball shots 10#, 120 jump rope, and 30 pull ups with weight machine assist (120#, 130#, and 140# 10 reps each weight).

Ran 30 min run/walk prior.

6119ff3c-9624-11e2-afdc-000bcdcb2996 said...

Ok this was my first WoD ever. I picked a he k of a day to start! I think I need a couch to WOD program because this sucked.
Did first 15 thrusters with weight and the rest no weight, then only made it through 15 jump ropes for time. Yikes. My legs and arms are so jello-y that I couldn't jump high enough over the rope, otherwise I would ice completed it because I had enough time left. Discouraging.

Karen said...

Subbed thrusters and push-ups. 1 round plus 10 thrusters. 280 total.

Tiffani Leavitt said...

1 full round w/ 16 lb thrusters subbed for wall ball, plus an additional 65 thrusters.

Fortnergang said...

270 total. ugh.

Jill said...

1 round plus 101 wall ball shots.

371 total

LindaK said...

1 round + 90 jump rope + 15 pull-ups BUT...no room for actual wall balls so basically threw the med. ball up 6 or so inches each time (still killer). Pull-ups were reverse pull-ups. I figure that if I'm not doing it exactly as Rx'd, I should at least be doing it faster.

Jen Morse said...

270=1 round
12.5# ball at a 9 foot target
Jumping pull ups... Getting more pull and less jump all the time

Ronna James said...

1 round plus 10 thrusters- 280 total

The medicine ball my husband made me is 25#, so I tried to get as many reps in before switching to thrusters.
60- wall ball 25#, 7.5' target
100- thrusters 15#
Jumping pull-ups

Then 20 mins. of running

Lila said...

3k run to start
10 lb thrusters instead of wall ball
Pullups with chair
1 round plus 20 thrusters

Suzanne said...

Subbed with thrusters, jump rope with no rope (just did the motion) and push ups on knees

1 round with 85 10lb thrusters and 65 5 lb thrusters and then 104 5 lb thrusters.

So I guess my score would be 374 although hardly Rxed!! LOL It has been too long since I have done a CF workout!! Thanks!!



Adria said...

Will get to the WOD later today, but I am getting ready to start training for an Olympic Distance Triathlon. Wondering if any of you have experience integrating Crossfit into triathlon training. Thanks!

Katherine said...

I did one round in 9:23 = 270
I had a "date" to go running afterwards and was afraid any more wall balls would turn my legs to jello!

Gina Tate said...

Score: 240
11# wall ball
9 ft target

Kimberly S said...

298. Ran 2 miles after

Heather Foster said...

340 total
150 Shoulder Presses (20lbs)
90 Hollow Rockers (WOW)
30 Push Ups

70 Shoulder Presses TIME!

Katie said...

339. 1 round plus 69 wall ball shots
8# ball
Very assisted pull ups in treadmill bar

thea said...

1 round plus 50 wall balls

Jenni said...

Gina- I am sure our scores would be quite a bit lower with double unders and muscle-ups (as the original prescribes). ;)

Jenni said...

Don't be discouraged. You killed yourself today. You maxed yourself out! That is awesome. Good job!!

Jenni said...

Yes.

Jenni said...

Chaase- the score is the total number of reps of all exercises combined.

wow mom said...

1 round, plus 75
10# kettles, floor k2e

Jenni said...

You can do reverse pull-ups or push-ups.

kelley P said...

313
Thrusters 10 lb dumb bells for wall shots --- frequent breaks!!
Modified pull ups
1 mile run

Ian and Amy said...

1 round + wb

Jessica Timmons said...

One round plus 40 thrusters @ 15lb dumbbells

Total 310

Erin said...

1 round. Got a cramp after 2 wall balls in the second round with 20 seconds left so I ended it there.

LeeMac said...

1 full round then 117 more thrusters
Subbed thrusters for wall ball
Pull ups were jump up then slowly down

Kelli A said...

310

katyjrogers said...

Ran 3 miles then...

1 full round plus 105 wall ball shots. Did 60x 15 lb kettlebell rows, alternating sides, instead of 30x pull ups.

Liz said...

295. Thrusters with 2 10# dumbbells. Subbed k2e for pull-ups. Not sure why...

the Puffs said...

1 round (subbed thrusters for wall balls and kte for pull ups), then 50 thrusters, jump rope, 10 kte.
420 total

Jen Morse said...

Don't forget the 14 lb 9 foot wall ball... They are no joke... :)

Berta Crowe said...

255 - Those wall ball shots started kicking my ass (I mean, my arms!) around 80 and refused to let up! I'm so glad I only had a 4# ball today - I cannot imagine doing those with anything heavier!

Surprised I made it through the jump rope and chose to do reverse pull-ups using my treadmill bars. Great workout!! :)

Alea Herrmann said...

1 round plus thrusters and 24 jumps. Total of 438

Dove said...

307

subbed thrusters and assisted p/u

Thalyta said...

1 round plus 50 wall shots
320 total

Ashley said...

1 round plus wall ball - 420. wow

Ashley Jones said...

Ran 4 miles then did 1 round 270. Thrusters and assisted p/u after the first 5 :)

Jenni said...

1 round.
Butt to floor wall balls.
Jumping pull-ups.
Score= 270

mommaof5 said...

240 in 12min

150 thrusters with 10#
90 jump ropes
essentially didn't get to pull ups

Boy I feel slow looking at everyone eles #s. I added 30 push up and 30 situps after the time. 30 minute on recumbant bike

The Fuller's said...

340 - for 1st time did actual wall balls off a 9' wall with 8# weight.

~MT said...

305: 1 round (reverse pullups) + 35 wbs

Melanie said...

345- but my medicine ball is only 6# and without a bar I subbed push-ups.

Donette said...

! round plus 84 thrusters at the end. Subbed thrusters for all wall ball. Started with 20 lbs, had to drop to 10 lbs by 50. Push ups instead of pull ups.

385 total.

Donette said...

On a unrelated note, how do you all have pictures? I sign in with my google account, is there a way to add my picture to that account?

Jen M said...

Day #2 and I finished 1 round at the buzzer!
8 lb ball, "step over" jump ropes and jump ups from chair onto climbing hold thingy. OUCH! Can't believe I finished

Susan Alexander said...

Update your Google profile with a picture.

Kate Huether said...

350. I round as rx'd plus 80 wall balls. Pull ups were very weak.. attempted to jump up, lower down.

Kim C said...

285. 1 round plus 15 thrusters. Thrusters with 10 lbs instead of wall ball. I don't have a weight ball. Assisted pull ups. Really need to work on my pull ups.

Rachelle said...

1 round plus 44 wall balls

Ted said...

1 round plus 10 wall balls (I couldn't do more, 14# ball) and 2x jump rope 2X p/u

Ted said...

^^Posted as my husband. fail.

laura said...

1 round + 24 wallball=294.
10#ball jumping asstd pu
Very glad i finished!

The Roberts Family said...

320
8# wall ball
assited pullups w/chair

sullyjam said...
This comment has been removed by the author.
Jana Pace said...

1 round jump up pull downs 102 wall

Amy said...

1 round plus 61 wall balls.

Subbed pull-ups because I can't find my bar :/

sullyjam said...

*subbed gpu for pull-ups
*8# to 2ft. target (lack of space)

12 push-ups short of 2 rounds!

*Ran 3.54 miles, mowed the lawn and played with kiddos at the park pre-workout ;)

Cassi said...

286, Mods: Some One Armed 10# Thrusters, Some Full Pu, Some Jumping, Some One Armed-Ish, But My Arm Is gettIng better Daily!

Tambra M said...

2 rounds + 50 wall shots.

Heather Lipe said...

1 round in 10:30
First day back after being down with the flu. Ugh
Sub girl PU for pull ups

KPgr8ful said...

250
20# thrusters for wall balls
Jump up/slow down pull ups
(Went extra 2:00 to complete remaining 20 pull ups to finish one full round)

Michelle V said...

1 round and 10 wall ball

Tiffany said...

1 round plus 100 more thrusters.... subed wall balls for thrusters and pullups for push ups

Jennifer Everhart said...

260 reps
150 WB's using a soccerball
90 JR's.
20 Kettlebell pushpress-----didnt know a sub

Erica Thornton said...

14:37 to get through 1 round.
14# wall balls
360 jump rope as I was told it is a 4:1 ratio to double unders
assisted pull-ups.

Proud to have done all the work!!

Lea said...

1 round + 4 wallballs
subbed 8lb ball and jumping pullups

This was the first time I had space to do wallballs, not thrsuters....what a difference it makes!!

Gillian Monte said...

1 round plus 150 wall balls.
Tricep dips instead of pull ups.
420 total.

Ruth Anne said...

365
1 round complete
Second round to 45 jump ropes.
Thrusters and boy pushups

Christy Homan said...

1 round + 69 wall balls
339 reps
Assisted pull-ups

meolin said...

1 round in 14:00 minutes= 270 reps
(Wall Balls almost did me in!!!)

Linda Slater said...

150 Shoulder Presses (20lbs)
90 Hollow Rockers (WOW)
30 Push Ups

Jessica said...

1 round - took 12:09. Did pushups instead of pullups. Ised 8 lb dumbell instead of a ball.

Sarah B. said...

I did this after Friday's WOD, so I didn't even get through one whole round. I did it backwards - I'd already done 150 squats, so I figured I'd do the pull-ups and jump rope before I went back to more squats.
30 assisted pull-ups (jump up, resist down)
90 air-rope
93 thrusters

Maria Ernestine said...

Pat and Maria - 270 #12Wb

Becky Parker said...

1 round plus 29 wall balls
First time doing wall balls and I love them!

mbrous2 said...

10:20 for 1 rd
+42 wb in 12 min
10# ball, band/chair assist