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.

May 2, 2013

Thursday 05.02.13

For time:
50 Box jump, 18"
50 Jump jacks
50 Kettlebell swings, 15 lbs
50 Walking lunges
50 Knees to elbows
50 Push press, 10-20lbs
50 Back extensions (Supermans)
50 Wall ball shots, 10 lb ball
50 Butterfly sit-ups
50 Jump rope

Compare to 01.29.13

no caffeine
no soda
no food after 8:00pm


Denise said...

As RX'd
Did workout outside
CFSU in grass felt easier (arms crossed at chest/shoulders)
KTE on bar
20 lb push press

Is it Friday yet? ;-)

Abby said...

17:55 tuck jumps for box jumps, KNE on floor, 10# for push press, 10# thrusters for wall shots.

Heather Lipe said...

Jumps and sit ups on bosu
9# ball
20# pp
No rope (just jumped)
Worked out at home so supplies were limited :)

martha said...

15" box jumps
K2e on floor (I know, I know shame on me)
#20 Thrusters instead of wall balls (in the process of making my wall ball with an old soccer ball and sand)
Everything else as rxd

Rissa W said...

16:46 today compared to 19:04 in January!!!! Yay!
KTE on floor
Push press 20#
Thrusters for wall ball 16#

Stephanie B. said...

21:46 as rx'd 20lb push press

Kim Jackson said...

Shorter box jumps, 20lb push press. Everything else as Rx'd.
Beat Jan. time!!
Thanks for the wo!

Becky said...

20 lb dumbbell swing for kettlebell
Half of k2e on bar (getting better but still knees to cheat height) half on floor
20lb push press

Lauren said...

17:49. 15# kb & pp, basketball for wall ball. Only did half the k2e (k2w!). Oops ! I forgot the push press, just did at end, added maybe a min and half?

Megan Jordan said...

Last time was 21:56!!

Dawniey said...

Time was 20:20 with some modifications because I was unable to go to the park today as I had to park my car somewhere because our street was flooded due to heavy rains that are still going. I did the total numbers as Rx'd. Box jumps I had to use my daughter's step stool,kettle bell swings I only have an 8 lb ball so I used it, knees to elbows I had to do on the floor (boy did that work my lower abs, push press the first 20 I used 2 10lbs and the last 30 I used 2 8 lb dumbells, and jump rope I had to pretend to have one. Thank you!!!!

Denise said...

January workout had 50 burpees. My time was about same because I was able to graduate from the modifications.

aj said...

14 inch box jumps
10# kettle bell swings
K2e on floor
10# dumbbells for push press
10# wall ball shots
13:01 for time

JanelWarner said...

16:16 with 10lb weights and 10 inch box jump, my stairs.

Brittany said...

10 min run


Nikki French said...

15:55. K2E on floor.

Mary said...

21:53 beat my time but this one didn't have burpees...
12 inch box
started 15 kettle and went to 10
k2e on floor
10 lb push press
10 lb thrusters for balls
did cfsu's whole way through for first time

Living Simple Living Clean said...


Katherine said...

floor k2e

LeeMac said...

19:24 as rx'd. 20lb push press; K to E are tough...knees to boobs or stomach, but did a few good ones at the beginning.

Rachael said...

Goal was under 20:00, so I just missed it.
15" box jumps
Pp 20#
Wall ball with a soccer ball
Kte are much closer to my chest than in January. Yay!

Unfortunately when I started crossfit mamas, I didn't always post my time, so I don't have January's time, but regardless, back then I couldn't do box jumps, kte, or the cfsu. So progress indeed!!

Shanea said...

22:16, Kte on floor, 10lb pup.

Melissa said...

31:19. 8" step for box jumps, 10 lb dumbbell instead of kettlebell, my knees only made it to my belly button for KTE, 20 lb push press, did 10 CFSU then oblique sit-ups for the rest. The CFSU's hurt my tailbone. Any suggestions?

thea said...


Mel said...

18:30 with multiple interruptions from the peanuts

erin said...


Erika Sullivan said...

Did 45 KTE on floor and the other 10 on my bar as far as I could lift my knees! Also did 50 step-ups on my 12" exercise box. Everything else as RX'ed.

Jen Roe said...

Oooh! I love this workout. I am taking a week off because I have been having an issue with my hip. I tried to just push through, however, it wasn't getting better.

It is taking a lot of restraint not to do this workout. Enjoy ladies!!

Ronna James said...

k2e on bar- still need work, but slowly improving.
25# push press
25# wall ball- very proud of myself because I didn't sub any with thrusters.
I was slower than my time in Jan., but I see lots of improvements and increase in weight.

Also ran 3 miles.

Ian and Amy said...


The Roberts Family said...

January's time was 25:30!
1-legged box jumps
20# push press

sullyjam said...


* 20# Kettlebell swings
* K2E on floor, 50 each side
* 40# Push press first 4, 20# rest
* Subbed thrusters for wall ball, 40# first 20, 20# rest


Shavanah Moya said...

18:57 kte on floor, 35# kb swings

Beat my goal of 20 mins or below! Woohoo!

Duke~N~Morghan said...


Nichole Rieger said...

21:53 all I have for box jump is my kids step stool it not high at all but I'm doing them all without modifying or stopping

Karen said...

20:13. Kte on floor

AlanaD said...

First workout with Crossfit Mamas!
Did KTE on the floor and didn't have a weighted ball so I used my kiddos soccer ball. Looking forward to my next WOD!

Danielle St. Cyr said...


Jana Pace said...

28:56 k2e on floor, thrusters, added burpees. 16 minutes better than last time. Yay progress!

Courtney said...


20" box jump
20 lb kettlebell
hanging knees to Elbows
20 lb push
everything else Rx

struggled to hold on to bar for the k2e, need to learn to grip better

Jana Pace said...

Agree with the Friday wish!

Erica said...

K2E on floor
20lb pp
my wall balls are of the ugly variety..still working on form!

Amber Carter said...

20:58 split up knees to elbow in sets of 10 between the last 5 exercises.

Amber Carter said...

Oh, and 14 inch box jump

Rujoco03 said...

13" box jumps
Jacks, #15 kb, and lunges as rx'd
First 15 k2e on bar, rest on floor
20# push press
Back ext. as rx'd
10# Thrusters for wb
Cfsu and jump rope as rx'd

Big improvement only did 20 reps of each in January (18:36) as it was my 2nd day and I was already in serious pain from day 1. Thanks so much!!!

Cassie said...

21:31 as RX'd
15# thrusters (threw my kettle bell up a little)
30# push press

This was perfect for me. I was just starting to wonder if I was making any progress. This is the first WOD I could go back and compare my time (I started in Jan)

Not only did I beat my January time by 4:13 I had less modifications and heavier weight!

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

18:48. Wahooo! This is the first workout since I started 6 months ago that I did all 50 box jumps complete at 18 inches! Beat my jan. time by 5 minutes and heavier weights. This has been a hard journey getting to is point but I can really see progrss.

Sherri said...

17:58 kne on floor.

Whitney said...

16:39. I used a beach ball for the wall ball because that is the only ball in my house! I went to Target to buy a ball but they didn't have any.

KPgr8ful said...


Katie Fuller said...

30 lbs
reverse grip on kte
The kte took me forever and they were not pretty!

Theresa Bryant said...

Well,my back was feelng better after my 5 mile walk yesterday so I attempted it!
19:40 with 8lb medicne ball for wall balls the rest rx'd....K2E took the longest but I was determined to do them all on the bar!!
GREAT workout!

Bondanza Bonanza said...

21:48...K2E were actually knees to belly

KPgr8ful said...

24" box jumps
20# db for kb swing
Kte on bar
20# pp
20# db for wall ball (like a squat thruster while holding one db in two hands pretending it's a ball and pushing it up with force)

KPgr8ful said...

Yippee! What an awesome feeling!

Crystal Britt said...

30:51 no kettle bell (pinched nerve from Tuesday), 6" box jumps (but no step ups!), 8lb wall ball, k2e 10 on bar, rest on floor, and most amazingly I was able to jump rope!! I wasn't able to in March!!

mbrous2 said...

12" box
only 1 box and 1 ball for 2 people so alternated every 5 reps
20# push press for 25 reps, then 10#
KTE on bar for 30 reps, then on floor

Melanie said...

17:55 tuck jumps (need box!) K2E on floor (need bar!)

Marjie said...

20:53 modified KTE no bar and thrusters for wall ball... no ball. :)

Hannah said...


yelly16 said...


Berta Crowe said...

24:26!! Woo-hoo! Compared to 31:35 on January 29th! :) I'll take it! I know it's because we didn't have burpees in this one - they slow me WAY down!!

11" Box jumps
15.5 lb Kettlebell swings
24 lb Push press
4 lb wall ball
Knees to boobs/just above waist - all on bar - last time on the floor

Walking lunges were the worst for me today - those hurt!!

Keri said...

I didn't keep my time b/c I'm pregnant and slow:) 30ish min I would guess?
20lb swings and PP
KTE on the ground
Used my flower bed/garden for step ups.
Lots of water breaks!
Not sure what January time was but I'm certain it was better:)

Julia said...

35lb swings
25lb pp
KTE on ground

Later ran 3 miles with double stroller & jog/walk of 1.80 miles home from park. Where I realized I skipped the CFSUP. Did those when I got home. : )

Liz said...

18:08 k2e on floor, 20# push press, 20# thrusters

wow mom said...

9" jumps
15# push press
KtE on floor

bkbishopfamily said...

17:22-almost 5 min faster than jan time!!!

12" bj
k2e on floor
20# pp
10#thr for wb (shoulda done more)

Dianaghek said...

22:02 basketball for wall ball shots

Anna Briskie said...
This comment has been removed by the author.
Anna Briskie said...

19:02 as rx'd
30# push press
5# wall ball-all I have

Patricia P said...

24.54 and 4 mile run after wod

Jessica Timmons said...


25lb dumbbell for kettlebell swings
15lb dumbbells for push press

Kristin Godin said...

Jump ups on step. And I didn't step down but jumped down!
10 # dumbbell for kettle all swings
Knees to chest
20# push press
8 # ball for wall ball

Katie B said...

20:41 k2e on the floor.

Holly said...

Somewhere around 20 mins
Problems with the timer!!!
K2e on floor
Faked jump rope but tried to jump really high!
Hard workout for this mamas bladder- kept having to take bathroom breaks!

Lea said...

21:34 compared to 24:54
Obviously no burpees this time around...but there were a lot of things I did differently

13" box jumps (compared to tuck jumps)
20# KB swings (compared to 10#)
K2E on a bar (compared to floor)

Jenni said...

First time doing 24" box jumps. Those take longer!
20 lb kettle bell
20 lb push press
10' target with 10 lb wall ball, butt to floor
Knee to floor walking lunges
First 10 knees to elbows, rest KTB- knees to boobs

Crystal Britt said...

They hurt mine too. I usually put a folded towel or blanket under my tailbone for support.

Kari F. said...

I totally forgot to post! 18:51. My aim was for less than 20. I saw this workout and groaned. This week has been brutal. Finished it and like always felt great! So thanks. All as rx'd and completed 10 strict k2e, the rest on the floor.

The Opposite of Imagination said...

19:57... so glad we didn't have to do burpees today.
modified as follows:
50 jumping pullups
10 kte on bar rest on floor
20 push press with 45# 30 pp with 22.5#
wall ball with basketball.


Lora Halttunen said...

18:07 30lb push press
Wall ball with basketball

Jennifer Gores-Todd said...

17:54 8" step for box jumps, 10# kettlebell, 20# push press

Amber said...

19:36. First time on CrossFit mamas!

Maura Sumpter said...

24:24 as Rxd 17.6lbs kettle ball, 20 push press! Ouch! Did Tuesdays workout before this one since I just got back from vacation and have three work outs to make up.
I caved and had some caffeine today. After all the traveling, time changes, lost luggage (and my shakes), and lack of sleep I needed Somme Chai Tea. It gave me a little umph to work through two days of workouts! And today's was bit an easy one! Glad to be back at it!

Maura Sumpter said...

* not an easy one

Andrea McElvaine said...

K2E on bar (slight assist with toes on floor at bottom not dead hang)
15# dumbbell swing
2x15# dumbbells PP
10# WB shots
taught 2x1hr yoga classes today

Kimberly said...

Step ups for box jumps
No KTE or back extensions
Standing KTE for sit ups
20lb push press
19 weeks pregnant

one of us said...

22:01 as rx'd

Amy said...

First time using your workout... kind of felt like superwoman! 22:50, 10# for thrusters, rest as Rx'd:)

Simonfamily said...

27.05- ugh!
14" box jumps
20lb push press
Had to split the k2e 25 then completed last 25 after jump rope
10lbs thrusters for wall ball- don't have a ball yet

First time doing k2e on a bar and let me tell you my knees did not make it to my elbows but they got as high as I could go!

This was rough!

Donette said...


Donette said...


Diana said...


13" box jump
jacks as rx'd
kb as rx'd
lunges as rx'd got real low!!
31 k2e's knees to belly button
push press 40 20# 10 16#
back ext. as rx'd
wb 40 10# 10 5#
cfsu and jump jacks as rx'd

Abbie Weatherford said...

19:52 hard. I am feeling the soreness today. Wooow. Is it normal to be sore nearly everyday, even though I've been doing these workouts for 3 months now...?

Abbie Weatherford said...

19:52 hard. I am feeling the soreness today. Wooow. Is it normal to be sore nearly everyday, even though I've been doing these workouts for 3 months now...?

Tammy Kelly said...

21:30 ... no sit ups (need to find an alternative to sit ups since I can't do them) and a couple of things were less weight as I'm still working up!

Thalyta said...

k2e on floor
20# push press

Kim C said...

Set ups instead of box jumps
Knees to belly
20 lb push press
Thrusters instead of wall shots

Ann Rohlfing said...

19:03; 10 inch box

Jill said...

17:25 k2e on floor
tuck jumps as my knee was hurting

Jess Dooley said...

39:52, man, you ladies are awesome! One day, one day I will be there.

Jwagz said...

31:20 as rx'd but with Kte on the floor and 10lb push press

Erica Thornton said...

20:33 A day late, but done
K2E on bar
45# push press
14# wall balls

Kate Huether said...

20 flat compared to 22:26 in January, with only tuck jumps instead of box, whew!! Used a 12"box, 30lb push press, and 10lb KB today. So happy to see improvement!!

Katie C. said...

19:22, kte on floor, basketball for wall balls, 10 lb push press, and 20 lb dumb bell for kettle bell

Amy Schwendemann said...

22:40 I did step ups on bench (no box yet) and from k2e (on floor) to cfsu in sets of 25. Everything else as rx'd.

Gillian Monte said...

Kettlebell swings 10lb, KTE on the floor, 20lb for the first 25 push press, 10lb after that.

April B said...


Cara said...

23:55. Box jumps, 12", KTE on floor, 1st 20 push press were 20#, wall ball 8#

K Sheridan said...

3 step jumps
KTE on the floor
15# push press

LLC said...

25:24 with LOTS of modifications!

katyjrogers said...

22:54, KTE on floor, 25 reps #20 push press, then 25 reps #8, rest as rx'd.

Melody Hunsaker said...

22:56 Awesome, kicked my butt! KTE on Total Gym at top pin, lots of rests for sit ups.

Allison said...


25 tuck jumps then 25 8" box jumps, 20 lb kettlebell swings, k2e on floor, 20 lb pushpress, 20 lb thrusters in place of wall balls, air jump rope.

Andrea Robinson said...

K2E on floor
Push-Press with 12 lbs weights
Slowest on the 18" box jumps
Time: 24:10.9

Christy Homan said...

20:32 Wow! Pleased with my improvement......2 1/2 minutes better than Jan 2013 and used heavier weights......25# for swings and 40# for push press. 24" box.

Jessica said...

6' box jump (I always did step ups before - starting small!), K2E on floor (in plank position), 20 lb push press

Maria Ernestine said...

Pat - 17:58 #25kb, #45pp

Maria - 18:34 #20kb #25pp

Mrs. Stamp said...


This was ugly and slow . . .but I did it!
Didn't do this when it was first posted, but waited for a weekend day I needed a challenge!

6" box jumps
20# kettlebell swings
30# push press
K2E on floor, but last 20 were more like leg lifts

Olivia said...


Katie Oakes said...

19:33, with 25# thrusters, K2E using a dip stand, 18 inch box jumps. Blessings!