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.

Jun 7, 2013

Friday 06.07.13

2013 Games WOD

For time:
100 Wall ball shots, 10 pound ball
100 Push-ups
100 One-legged squats, alternating
100 Dumbbell snatches, alternating, 20 lbs

Post time to comments.

no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
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. Let's cheer each other on for the rest of our 29 days!!


Kelly said...

Made up WOD from 6/4.

Kristin said...

25:47 2 kg wall ball,GPU, milk jug used for dumbbell snatches

Heather Lipe said...

Holy. Crap.
8lb wall ball
Girl pu
10 lb snatch

Denise said...

12 lb wall ball on 9 ft wall
Gpu-please ;-)
50 one legged squats on each leg (think that might be wrong now)
Snatch as RX'd only I did 50 per arm at a time.

Happy Friday!
Thank you for another great week!

Becky said...

25:59 yikes!!
8 lb wall ball
Girl push ups
Chair assisted squats
Not sure I'm doing the snatches correctly. I'll have to go back and watch the demo again

Bethany Ingram said...

17.20 as rx'd but did girlies!

Zareena Koch said...

18:10 but gpu and braced one legged squats cause I fall over.

Holy cow. This was the first workout that I consciously thought "well, ill do my best but no way will I get through it all". I did it. Every single one.

Thanks mamas. Never would have done this on my own. Happy weekend.

mbrous2 said...

21:52 WOW!
100 Wall ball shots, 10 pound ball
50 Push-ups (10 boy, 10 girl, 10 boy, 20 girl)
50 One-legged squats, alternating
25 Push-ups (10 boy, 15 girl)
25 One-legged squats, alternating
25 Push-ups (10 boy, 15 girl)
25 One-legged squats, alternating
100 Dumbbell snatches, alternating every 10 reps, 15# x60, 10# x40

Running T. said...

Um, that was ridiculous. Got a DNF on account of my son waking up early (ok, I will admit I wasn't sad that he did).

17:42 - TOTALLY had to modify. Here is my order:

100 wall balls with 5# (all I have)
50 push ups - had to take a break from these b/c my neck was hurting (chronic problem)
50 squats, not 1-leg, but I held 15 lb weights. I tried a few 1-leg and almost fell over....try those some day I"m not totally rushing to be done before my son wakes up and I have time to get coordinated
50 snatches with 15#
15 push ups
15 squats w/ 15#
20 snatches W/15#
son woke up
Ugh. But I feel good. Will finish later and time myself. Maybe try the 1-leg again. Maybe. ;)

LeeMac said...

12 lb wall ball

Julie said...


Subbed 20# thrusters for wall ball
All boy push ups!
snatches alternated every 10 reps

Great work out!

Rissa W said...

HOLY BURN!!!! 21:02 as rx'd. Goal was 20, guess I had to catch my breath too many times. Great start to the weekend! Thanks again for all the work you put into having these workouts available for us!!

Miranda Hoberg said...

Great workout, thanks!!!

Ronna James said...

4 mile run

50 wall ball- 25# ball
50 25# thrusters(subbed for rest of wall ball)
Snatches 15#

Marjie said...

20:18 thrusters for wall ball and did the last three in 2 sets of 50. Multiple kid interruptions.

Patricia P said...


Shawntae Berry said...

CFNorthglenn 10# snatches
Shawntae bpu 13:51
Sharadee bpu 20:32
Holly gpu 19:58
Leslie gpu 20:03
Jennifer 1/2 gpu 24:30
Janel gpu 18:15
Courtney 1/2 wod 19:20 (5 mos preggo)

Tammy Kelly said...

5# wall ball (no 10#)
modified pu
squat rx'd
10# snatches

Zareena ~ I was thinking the same stinkin' thing ... I'll never finish, I'll never finish - partly cause I get bored counting lol! But by golly exercise I did it!!

Shawntae ~ Courtney rocks! Well, you all do but wow!

Amber Carter said...

About 25 min. Regular snatches, one legged squats no weight. Had to change a diaper in between so not sure of exact time ;)

Laura Rogers said...

No weight for wall ball (no ball + injured shoulder, so I just did the motions and tried to get a good form)
Chair-Assisted squats
Sub 100 Butterfly SU for 100 snatches... Darn shoulder issues! Starting PT for it next week, so hopefully will gain some strength in those muscles!!

Cara said...

17:55 8lb wall ball, all gpu, 15lb snatches only did 50, 100 regular squats, I don't know if I'm doing them wrong but one leg kills my knees

Lacey said...

22:30.5 - Broke it up into rounds of 25 and only did 2 rounds.

4# wall ball
10# snatches

Katie Fuller said...

1/2 regular pu and 1/2 knees
15 lb snatches
ran 2 miles after

Melissa said...

Holy cannoli! 33:58. Girl push-ups, used coffee table to assist squats.

Crystal Shelton said...

OH MY!!!

this was my first WOD from this page and only my second week doing CF

5 sets of 20 with 8lbs ball

5 sets of 20 incline push-ups

70 leg-press 90lbs

30 single leg-press 90lbs alternating each leg

35 dumbbell swings 15lbs

Heather Foster said...

Squats 2 legs (knee injury)
Push press instead of snatch (knee)

meolin said...

26:42- Holy Cow!!!
*wall assist for one-legged squats
*10 lb. dumbells snatches

Thanks for an awesome week : )

Jennifer Gores-Todd said...

Not sure how I got thru this one quicker than others. I'm usually slower or even. I'm sure I could have gone lower/slower on the squats. Legs and arms are shaking though.
10# wall balls
25 bpu, 75 gpu
Alternated 10 squats each leg for total 100
Alternated 10 snatches (10#) each arm total 100

Jennifer Gores-Todd said...

Oops, my time was 13:54

Jenni said...

As RXed...except my one legged squats were more like bounces down to 90 degrees. Still haven't mastered those. Did 1 proper pistol squat.

KPgr8ful said...

20lb db for wb
1/2 bpu & 1/2 gpu
Wall assist sls
20# db for 80 single arm snatches & 10# db for 20 dbl arm snatches

Julia said...

12# wall ball
20 BPU rest GPU
Assisted 1-leg squats
Snatches: 50 @30# then 10 @ 8#, 10@ 30#, 10@ 8#, 20 @ 30#

Took forever but I wanted to chip away at it just to say I could finish. I only have dumbbells at 5#, 8#, then it jumps up to 30# & 50# I need to get some 10# & 20#.

Rachael said...

Wall balls with soccer ball
Chair assisted one-legged squats
20# snatches

Gillian Monte said...

First 25 boy push-ups, the rest were on my knees. All I have are 5lb dumbbells, but I don't think I would have made it very far with 20lb anyways.

Kari F. said...

22:51. One legged squats totally hard and mine were pathetic! Pu's on knees and subbed 30 for reverse pull ups. Drippin!

Living Simple Living Clean said...


HelenFT said...

22 min
25lb ball overhead
50 banded pistols
50 db snatch 20#

Shavanah Moya said...


I forgot to take my basketball for wall ball so I had to sub squats.....I was really hoping to do everything as rx'd today :(

The Opposite of Imagination said...

Wallball with a basketball
Assisted one legged squats
15# dumbbells
Oh my.... I feel this one!
Have a great weekend!

laura said...

20:36 as rxd. Pistol squats were asstd holding door handle. Tried to go as deep as i could, started out with butt to floor pistols but after 25 they got pretty shallow lol! My legs were still jello once done though! Glad i did the wod!

Katie C. said...

23:55 snatches were the hard part for me! All bpu

Donette said...

22:30. As rx'd except 10# on the snatches.

Stephanie B. said...

15:33 assisted squats and 10# snatches

Jennifer Everhart said...

Soccer ball for WB's
Girl PU's
attempted 1 leg squats
15 LB KB snatch

Melody Hunsaker said...

25:49 all gpu. Lots of rests.

Courtney said...

14:33 as rx'd except just a dodge ball for wall ball

one of us said...

21:19 with regular squats (bad knees)

Diana said...

muffed up the timer :/ I think it took about 15 min, the push ups keeled me!

Kate Huether said...

16:20 all as rx'd but 15# dumbbell for snatches. Form could have definitely been much better, yikes!

Christy Homan said...

Ran. Injured shoulder and tricep

Maria Ernestine said...

Pat 21:10 #12 WB & #20 DBS
Maria 23:54 #10 WB, 1/2 & 1/2 pu, #15dbs

beckylinn said...

27:56 with knee pu's and regular squats, 10 lb snatch

Anna Briskie said...

5# wall ball (all I have)
15# dumbbell snatch

Katie Oakes said...

13:06, but lots of mods today. Did 10 dumbbell thrust (no wall ball or space), half gpu, half bpu, assisted squats and just to chair level, and finally 10# dumbbell for snatches. Ramping back up after inconsistent workouts these past two weeks. :-(

Mrs. Stamp said...


10# wall ball
modified push ups - these took me forever as I needed many breaks
sub lunges (I actually didn't realize it was one legged squats, I didn't complete this until 7/28 and I wrote it down wrong - darn lol)
tried 20# snatch for 10, but only have kettlebell and kept banging my wrist, so used 15# dumbell for remaining. Last 25 for left arm were more like swings as elbow started clicking again.