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.

Jul 8, 2013

Monday 07.08.13


3 rounds of:
Power snatch, 20 lbs
Box jump, 18" box
Thrusters, 20 lbs
Pull-ups (assist as needed)

"Faith" has the same format as Cat Fight. In this workout you move from each of 5 stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Add your points and post them to comments.

no caffeine
I want to remind all my Challenge Mamas to do your before picture, measurements and weight today. Very important. Then put your scale far, far, far, far away where it will never be used until Day 90! Did you know that constantly checking your weight and worrying about your weight contributes to belly fat!?!???! The stress hormone cortisol is directly linked to abdominal fat storage. Besides, when you are strength training, sometimes you can gain weight even though you are burning fat because you are adding muscle which weighs more. The number is not important. What is important is being strong, fit, and healthy and looking fierce naked, right?!? 
I also wanted to tell all of you about Project 10. Every week in 2013, Visalus is giving $10,000 to 10 people who have lost 10 pounds. Here is the link to enter: https://challenge.com/enter/project_ten

All of you who have just completed our last 90 Day Challenge, please send me your pictures, results, and testimonials so that you can inspire all of our new comers on their first 90 Day Challenge! califitmamas@gmail.com

And...if I have missed any of you on our Challenge Roll Call, just let me know when you post your time and I will add you! :)


Denise said...

235 as RX'd
Pullups were assisted with a band
(done upstairs-everything else was in basement).

Abby said...

356. Tuck jumps for box jumps. 30# for weight. Pull ups with foot on bench. Thanks!

Kristin said...

Power Snatch/Trhuster - 15# med. ball; pull-ups - standing from wall; subbed tuck jumps for box jumps


mbrous2 said...

25# for weights
Chair assist pull-ups

Lauren said...

201. Burpees to plank, 1st round almost full pull ups, next 2 rounds reverses

Karen said...

295. Box steps, one round pull ups other 2 push ups.

Julie said...

12" box jumps
Pull ups were standing on box and pulling up from there

Sweaty and fun!

Heather Lipe said...

Really focused on form
Burpees to deck with jump
Sub trx lat pull for pull ups

martha said...

313 as rxd
Chair assisted pull ups after the few I did on own

Katie C. said...

Chair assisted pull ups

Heather said...

Used Kitchen Table for Pull Ups

Rachael said...

Pull-ups were jump up lower down.
Accidentally did power clean for power snatch. Not sure what the difference is.

Kari F. said...

314 points. Reverse pull ups and 16" box.

jroweton said...

Burpees to plank
Step-ups on hearth... Not enough room to jump w/o hitting mantel
Chair assisted pullups

Katie Fuller said...

30 lbs for ps and thrusters
14" jumps

I'm loving my results from my first 90 day challenge and ready to start a new one! Congratulations mamas! :)

Shawntae Berry said...

Shawntae 263

Danielle St. Cyr said...


Thalyta said...

had to do push-ups instead of pull-ups

Rissa W said...

307 as rx'd
Reverse pull ups

tammylxhiggins said...

253 *mostly* as rxd (2nd & 3rd rounds assisted pull-ups)
I've been following for a couple of months, but just now posting results! Excited for this challenge :-)

Ronna James said...

Ran 5 miles of hills

Power snatch 10#(most weight I have)
Step-ups on park bench(couldn't jump legs were dead from run)
Thrusters 10#(most weight I have)
Push ups for pull ups

On vacation all week, so I will have to use what I have.

Gillian Monte said...

Tricep dips instead of pull ups.

dawn hayden said...

Joining the 90 day challenge today. Finished the workout it was not pretty, but should get better. Ran/walked afterward. Need to lose about 15 lbs.

Jenni said...

Power cleans brings weights from the floor to your shoulder. Power snatch brings the weights from the floor to overhead.

Berta Crowe said...

241 - WHY did I think this was going to be any easy workout? lol

Round 1 - 84
Round 2 - 94
Round 3 - 63

I subbed push-ups for pull-ups.
22 lb power snatch w/dumbbell - alternating arms.
44 lb thrusters

Great workout, Jenni!

LeeMac said...

Jump up and slow down for pull ups

Feeling very sluggish after last week.....my sisters wedding and did only a couple workouts

LeeMac said...

Jump up and slow down for pull ups

Feeling very sluggish after last week.....my sisters wedding and did only a couple workouts

Burn and Fuel Women said...

45# barbell for power snatches and thrusters
Push-ups instead of pull-ups

Heather Foster said...

Cfsu instead of thrusters
KTE instead of box jumps
Knee injury

Living Simple Living Clean said...

K= 249. J=194

Kate Huether said...

268 with 30# and a 12" box. Pull ups were assisted with a small jump.

Steph said...

238 push ups instead of pull ups

Lynn said...

189. No pull ups. Brutal!

Linda Slater said...

big hike coming up so i modified workout:

-Bench Dips
-Push Ups
-Pull Ups (all w/band)


WorkItOut34 said...

Joining today!
12" box jump
Push ups instead of pull ups

Shannon Graley said...
This comment has been removed by the author.
BSMC said...

Two years ago I was in the best shape of my life. Now, after some serious medical and other issues, I'm at my worst. Today, I start going back to the best me I can be.

With modifications and I didn't do the power snatch.
Today, I am stronger than yesterday.

Lesa said...

Totally dying.
Giving up caffeine did not go well. Had a HUGE headache all day. Gave in and drank a little pop but didn't help. Finally got meds and started feeling better. Didn't realize I was so addicted.

one of us said...

315 with assisted pull-ups

laura said...

Did my kids speed workout with ladder drills, sprint cones, & quick feet workouts before this.

315. 20# db alternating hand snatch, 20# thrusters, 12" box jumps. Ok, 1st time not using my hated 18" box but i really didn't want to workout today so i convinced myself that to do it by going smaller with the box, as my nemisis burpees & box jumps were in this wod. Glad i did it tho, but did get in quite a bit more jumps than usual in!

laura said...

Also band asstd pullups too. 1st round i forgot thrusters so i tacked an extra set to round 3

Kim Jackson said...

Shorter box jumps and pull-ups assisted with band
Wow!! Tired!

Zareena Koch said...

Didn't have access to my pull-up bar so did last thurs "100" workout. 20:10 as rxd.

Diana said...

157 only had time for 2 rounds. This one was a mind/body struggle

Holly Rose said...


Amber Carter said...

150 just did 10 of each, 3 rounds since phone died and lost my timer. #25 snatch and thruster

Aly said...


elisabeth scherger said...

1st ever crossfit workout. 250 with tons of scaling.

Anonymous said...

Pull-ups with jump
12" box jumps
That was a tough one : ) !!!

KPgr8ful said...

24" box
Jump/one leg chair assist pull ups
Rest as rx'd (dbl arm snatches)

Melody Hunsaker said...

307 pull ups were done on a total gym on the highest level and don't have an 18" box so did high/tuck jumps instead. So happy to be on the next 90 days :) Thanks for the W/O.

Jen23 said...

Not sure if I am doing power snatch correctly, have seen variations on u tube. Tough workout! Dripping!!

Jennifer Gores-Todd said...

Forgot to post yesterday.
Accidentally did cleans instead of snatches
20# clean and thruster
16" jumps
Chair assisted pull ups

Maura Sumpter said...

Completed 7/9 after 7/9 wod.
Burpees with jump up and boy push ups: 13, 14, 13
Sumo high pull substitution 20# barbell: 21, 24, 24
Box jump: 19, 21, 22
Thrusters 20# barbell: 23, 24, 25
Pull ups on assistance machine 70#, 80#, 90# assistance: 10, 12, 14
Then group power class.

Miranda Hoberg said...

Had to sub box push ups for pull ups

maragib said...

Lost count but tried to hit at least 10 so I will count 150.

maragib said...

Lost count but tried to hit at least 10 so I will count 150.

Heather LO-JO said...

I lost count about 215

Jenni said...

Count each round and then during the 1 minute rest between rounds, write down your total from that round. Add all rounds at the end.

Jenni said...

Jump pull-ups

40 lbs all

Ryli (9 year old daughter)
10 lbs all

Miranda Stone said...

forgot to post...219

Shavanah Moya said...

40# for weight
Assisted pull ups with chair

Did better about not taking long pauses between exercises. I am drenched!!!

Shavanah Moya said...

40# for weight
Assisted pull ups with chair

Did better about not taking long pauses between exercises. I am drenched!!!

Maria Ernestine said...

I messed up and read push ups instead of pull ups

Pat - 263 - #65
Maria - 239 - #25