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 31, 2013

Wednesday 07.31.13

For time:
100 Double-unders (400 jump rope)
Run 100 meters
15 Pull-ups (assisted as necessary)
Run 100 meters
30 Front squat, 40 lbs
Run 100 meters
100 meter Farmer carry, 20 lb dumbbells (40 lbs total)
20 Dumbbell snatches, 20 lbs 
Run 100 meters

Post time to comments.

no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm


Denise said...

11:05 including changing my shorts after 400 unbroken JR (yay!)
Outside workout but in neighborhood

Lynn said...

11:58 + 4x 100m (untimed)
Had to split up the workout.
Best I've felt with pull ups (band assist)

lizalena said...

20sec breaks in btwn each set of 100 jr
Only had 20 lbs total for weights
No pull up bar did straight leg chair raises for back of arms

mbrous2 said...

Single jr (my feet were in the way again)
Chair assist pull-ups
45# fs
50# farmer
25# bar snatch

Julie said...

11:08 as rx'd

That one felt great! I didn't need any breaks to catch my breath!!

Amber Carter said...

16:00 lunges with weights instead of farmer carry??

Shawntae Berry said...

Cf Mamas Northglenn
50# farmers
Shawntae 8:58
Janel 9:40
Holly 12:13
Jina 8:06
Jen 8:46
Karissa 11:56
Sharadee 12:15
Riley 10:47
Jane 9:43
Charlar 14:30
Megan 11:48
Audra 11:30

Rachael said...

400 jump rope
Jump up, lower down
Great workout! Loved the variety!

James Family said...

Ran 5 miles

The heat this morning wiped me out, couldn't find the energy to do this wod. Will get it done tomorrow.

Rissa W said...

inside workout, 400 JR, chair assisted pu, 60# front squat, 60# farmer carry, 30# snatch
Really like this workout!!

martha said...

#30 squats
#30 snatches
Rest as rxd
(Note to self-ran around house 1x for 100 m)

martha said...

Anyone else have issues jumping rope after having kids....any suggestions??

Zareena Koch said...

First 3/4 mile swim with the kids. Then 12:39. Pretend jump rope (yeah, Martha. It sucks. I pee right before I start but still have a little "issue". This is why I can never join a crossfit gym unless they sterilize the floor). Had to locate pull up bar (same kids). But actually used 20# for snatches!

Never thought I'd be the fiend to do this and swim all in same day. Thanks, mama jenni. Ill follow you anywhere. :)

Ian and Amy said...

I love the shirt that lady is wearing in the picture :)

Living Simple Living Clean said...

K=8:43. J=9:11

Katie Fuller said...

60 lb squats
subbed sumo deadlift high pull (30 lb) for snatches since I didn't feel like I had the form right
ran 1 mile after

KPgr8ful said...

One toe on chair assist pu
T-mill for runs
Rest as rx'd

Followed with whole WOD same way again...9:45 for round #2.

Never did farmer carry b4...love new things!!!

Maura Sumpter said...

Taught step then 11:20. Only had two 10# dumb bells so I did 60 front squats at 20#. Could have done a lot more weight for the farmers walk, next time.

meolin said...

14:11 : )
My routine:
400 Jump Ropes
2 Up/Down stairs
15 Pull-ups under treadmill
50 Jumping Jacks
30 Front Squats (40 lb)
5 Burpees
Farmer Carry (40 lb)
20 Snatches
Mountain Climbers (30 sec)

Kari F. said...

13:51 reverse pull ups and 45 lb bar for fs. Good one!

Kari F. said...

I loved that shirt too! Gotta get me one.

Heather Foster said...

Mountain climbers 30 sec in place of run

Jenni said...

Ha ha! Every mother can empathize with that!!

Kate Huether said...

15:30 with 30# for all and pull ups assisted by a jump. 100m were up and down stairs 8x

Kate Huether said...

Oh, and did 400 jumping jacks

Lourdes said...

I still couldn't walk from Monday's workout :-)

Jenni said...

The good news is that the more that you attempt to hold it all in and the fitter you get, the easier it is to not pee your pants. My pelvic floor is much stronger now than it was 2 years ago when I started crossfit. I rarely have a problem anymore and that is after 4 kids.

Brittany said...

400 jr
30 lb squat
All pull-ups assisted and 20 lbs for farmer carry and snatch

laura said...

14:31. 400 jr, kept messing up & head wasnt into it, lost count but think i was @ 400. Read notes wrong & switched farmers run w/ front squats first but otherwise as rxd. P/u asst band. Really had to talk myself through it as i was tired after 100 & thats not normal but i didn't sleep well so maybe that's it.

Mrs. Stamp said...

ok, so glad to hear I"m not the only mama with the pee pee problem . . kicks in around 50 jumps - maybe add some kegels to the cfmama list lol

Jenni said...

That kicked my butt. Half of that time was mastering 100 double unders. I got up to 4 at a time with one jump in between. Happy about that. Jump ups for pull-ups.

Kjnobes said...

18:40 but did 200m runs instead of 100m....was on treadmill and by the time I get going for the 100, it's time to stop. Also at the gym so took longer to move between the exercises. I'm with you all on the jump rope bladder control! I

Lauren said...

18:23. That wasn't pretty! Got a side cramp during JR and that slowed me down for awhile... Just feeling tired, but glad to have done it! 30/15# is what I have, pull ups from tip toes, last few were reverses, runs around yard.

Dawniey said...

15 minutes...that is with 1 pee break during jump ropes and I added an extra 100 meter run by accident
400 jump rope
15 tricep dips instead of Pull-ups, I do not have a bar
10 front squat with 36 lbs and 20 front squat with 20 lbs
100 meter run AFTER the farmer carry with 36 lbs (heaviest I could make)

James Family said...

regular jump rope
jumping pull ups
30# front squat
30# farmer carry
15# dumbell snatches

Did this workout after running a 5k.

Gillian Monte said...

400 jump rope, tricep dips instead of pull ups, 30lb front squats, 30lb Farmer carry, and 5lb dumbbell snatches because those are the only dumbbells I have.

400 jump rope, ran 100 meters instead of pull-ups, 30lb front squats, 30lb Farmer carry, 30lb deadlifts instead of dumbbell snatches. (He's still super sore from the Tabata work out).

Marguerite Spriggs said...

13:02. Did this after doing Thursdays 5k run. Had to do it inside so doing run on treadmill was frustrating to have to keep resetting it. Had to sub push-ups for pull-ups

missm23 said...

11:xx subbed 200 m run for jump rope, but messed up sequence so did it at end after snatches (16 lb), squats with 20 (most I have), and subbed bpu for pullups.

Mrs. Stamp said...


modified pull ups
4x up and down stairs with weights for farmer carry
30# squats

feelin' good - i have just noticed this tiny neck muscles popping out when I flex and I'm so excited lol

Katie C. said...

10:46, reverse pullups, all else as rx'd

Aly said...

30# squats an farmer carry (heaviest I have)
All else as rx'd
Good one! Getting back into it after being sick :/

Jennifer Gores-Todd said...

10:23 400 jump rope, 10# dumbbell snatch, rest as rx'd

Vanessa said...

Kegels to make your pelvic floor strong but also wearing a tampon does wonders.

Vanessa said...

15:30 Good one!

The Opposite of Imagination said...

14:58 as rx'd.

Bethany Ingram said...

14.56 as rx'd except 200m runs.
1/2 pull ups assisted with 25lb band

one of us said...

assisted pu
subbed burpees for runs

Maria Ernestine said...

Pat - 11:44 - #75fs,#52fc,#20dbs

Maria-11:56 #40fs, #20fc, #20dbs and band assisted pullups

Shavanah Moya said...


Took a long time trying to do the double unders. I'm getting better but I think I might need a lighter rope. I ended up doing a combination of single and double unders.

That was a fun one!! :-)