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Hiit Mamas

Drop Your Excuses To The Floor

Monday 03.11.13

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Hang squat clean, 10 lbs (total)
30 Burpees
30 Hang squat clean, 15 lbs (total)
20 Burpees
30 Hang squat clean, 20 lbs (total)
10 burpees
Hang squat clean, 25 lbs (total), as many reps as possible

90 DAY CHALLENGE: DAY 64
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!

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Tagged With: 90 Day Challenge, AMRAP, burpee, clean, squat 104 Comments

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Comments

  1. Denise says

    March 11, 2013 at 10:31 am

    39 but with 20 lbs total on last hang squat cleans. That was a good one!

    Reply
  2. Heidi Gallagher says

    March 11, 2013 at 10:32 am

    Muscle Moms In The Morning
    We made it all the way through once plus 10 more burpees and 30 more cleans. That was SO hard!!!!

    Reply
  3. Hanna V says

    March 11, 2013 at 10:35 am

    1 round
    Weights 4, 6, 8, 12 kg
    30 reps with the last weight

    And
    40 burpees
    30 @ 6kg
    10 burpees

    Felt like the 17 min was forever

    Reply
  4. Kristin says

    March 11, 2013 at 10:49 am

    one round, no weight for the hang squat clean (in a hotel)

    Reply
  5. KPgr8ful says

    March 11, 2013 at 11:30 am

    All except last hang squat cleans.
    Total burpees=100
    Total hang squat cleans=90 (first 30 @ 10#, remaining 60 @ 20#)
    Happy Monday Mamas 🙂

    Reply
  6. Gina Tate says

    March 11, 2013 at 11:42 am

    I believe your supposed to total up all the reps you've done for a total score..so if you only finish to 20 burpees you would add 40+30+30+30+20 for a total score of 150 does this make sense?

    Reply
  7. Dove says

    March 11, 2013 at 11:44 am

    224 all with 10#

    Reply
  8. aj says

    March 11, 2013 at 12:01 pm

    1 round
    Two 5 lb dumbbells; two 8 lb dumbbells; two 10 pound dumbbells
    On the last hang squat clean I used two 10 lb dumbbells instead of 25 lbs. I did 40 hang squat cleans for the last one.

    Reply
  9. Jen says

    March 11, 2013 at 12:08 pm

    As rx'd, 27 cleans on last round at buzzer, finished at 30 total.

    Reply
  10. Megan Jordan says

    March 11, 2013 at 12:25 pm

    1 round, 15 hang squat cleans at end

    Reply
  11. Kat Miller says

    March 11, 2013 at 12:35 pm

    I read this on the Open 13.1 page and just haven't had time to try it.

    Today is my 51st Birthday, and I'm going to kick-a$$ on this WOD!

    Reply
    • Inna says

      March 12, 2013 at 4:24 am

      Happy birthday!!!!

      Reply
  12. Denise says

    March 11, 2013 at 12:48 pm

    Happy birthday! My husband's bday is today too. Hope you have a great day and workout!

    Reply
  13. Bethyfly says

    March 11, 2013 at 1:00 pm

    Only 70 burpees and 60 hang squat cleans.
    Not what I hoped but progress at any speed is still progress

    Reply
  14. erin elmore says

    March 11, 2013 at 1:01 pm

    Burpees 140
    hang squat clean 150
    tough

    Reply
  15. Becky says

    March 11, 2013 at 1:46 pm

    190 total.
    100 burpees
    90 hang squat clean. First 60 at 10 lbs last 30 at 20 lbs

    Reply
  16. Rissa W says

    March 11, 2013 at 1:48 pm

    260 total
    140 burpees, 120 hang squat clean 10#, 16#, 20# last two sets
    That was tough!

    Reply
  17. Ronna James says

    March 11, 2013 at 1:52 pm

    Total 190
    Burpees- 100
    Hang clean squats- 90 all at 15#

    Reply
  18. Rujoco03 says

    March 11, 2013 at 1:53 pm

    90 burbees
    60 squat cleans all with 10#
    This was really tough.

    Reply
  19. Rachael says

    March 11, 2013 at 1:55 pm

    180 total
    90 burpees
    90 hsc
    10#, 10#, 20#

    Reply
  20. Missy says

    March 11, 2013 at 1:59 pm

    110 burpees
    120 squat cleans – 10#, 16#, 20#
    Tough workout!

    Reply
  21. Liz says

    March 11, 2013 at 2:28 pm

    1 round. I only was able to do 10 hang cleans at 25 lbs very tough workout!

    Reply
  22. Brent and Britta says

    March 11, 2013 at 2:44 pm

    1 round
    30 reps on last squat
    4 minutes left on my clock, but wasn't about to start another 40 burpees… Sorry! (Didn't even want to do this wod to begin with! :/

    Reply
  23. Karen says

    March 11, 2013 at 2:51 pm

    I'm confused that people are doing more than 100 burpees. It doesn't say to repeat right? To me I should only do 100 burpees and the hang squat cleans should be a random number. Right?

    Reply
    • Lea says

      March 11, 2013 at 4:40 pm

      I believe you are right Karen!!

      Reply
  24. LaineyLove5 says

    March 11, 2013 at 3:01 pm

    Made it halfway through and got so lightheaded and nausea… I had to stop! I feel like such a bum!

    Finished with some shoulder/chest workout and planning on a walk later on in this beautiful weather! I need to study for my nursing exam on Wednesday! Ahhhh

    Reply
  25. Jen Roe says

    March 11, 2013 at 3:09 pm

    Ran 4 miles then..

    Completed one round:
    weights of 15lbs, 25lbs and 40lbs

    plus
    40 burpees and 30 cleans

    Karen..I can see where this workout can be interpreted differently. Still a great workout!

    Reply
  26. Jenelle says

    March 11, 2013 at 3:24 pm

    90 burpees
    60 hang squat cleans.
    finally have my normal energy back from being sick, now just have to work on my CF energy!

    Reply
  27. Thalyta says

    March 11, 2013 at 3:29 pm

    completed one round and 10 hang squat cleans a the end.

    Reply
  28. Joy Helgren says

    March 11, 2013 at 3:36 pm

    This was confusing for some reason…think that I did this right. Completed 1 full round plus 2 rounds of burpees and one more HSC 10#.
    Total reps: 290
    Burpees: 140
    HSC: 150– 10#, 15#, 20#, 25#
    Then ran 26 minutes….killer! My arms are dead!

    Reply
  29. Cassie says

    March 11, 2013 at 3:38 pm

    190 total
    burpees = 90
    hang squat clean = 82

    Reply
  30. Lynn Carney says

    March 11, 2013 at 3:55 pm

    1 round, this was tough.

    Reply
  31. Staci Owens says

    March 11, 2013 at 4:00 pm

    First day back after 5 days off with the flu!

    220 Total
    100= Burpees
    120= HSC 18#, 20#, 24#, 30#

    Reply
  32. Mary says

    March 11, 2013 at 4:03 pm

    one round with 22 seconds remaining…didn't do another burpee!
    half modified burpees (down to plank and back)
    squats: 10/10/20/20

    Reply
  33. Valentine says

    March 11, 2013 at 4:21 pm

    WOW, killer Monday WO! 150

    Reply
  34. Adria says

    March 11, 2013 at 4:23 pm

    One round, 20# front squats

    Reply
  35. Kimberly S says

    March 11, 2013 at 4:44 pm

    184 total ( 94 burp, 90 hsc at 10#, 18#, 18#). Tough workout!

    Reply
  36. Amber Carter says

    March 11, 2013 at 5:24 pm

    I finished one round minus last set of 10 burpees and squat cleans

    Reply
  37. Katie says

    March 11, 2013 at 5:59 pm

    150 total (90 burpees/60 squats
    However, after the timer I still finished out the whole round with 30 HCS at the end.

    Reply
  38. Jen Morse says

    March 11, 2013 at 6:05 pm

    http://www.youtube.com/watch?v=bbS33NZlyVM

    Copy and paste this link to watch an example of the original 13.1 🙂

    I did it yesterday as rx'd and scored 105, 8:18
    Today was hard because I was wore out from yesterday…lol
    Got 130, with 35# and 45# hsc's

    Reply
    • Vanessa says

      March 11, 2013 at 10:48 pm

      Good job Jen! That is awesome!

      Reply
  39. Gina Tate says

    March 11, 2013 at 6:54 pm

    117
    25# and 35# hsc
    chest to floor burpees

    You only go through the sequence once if you get to the end and have time left you just pump out as many hang squat cleans as you can. as you can see I didn't even get through one complete round..burpees slow me down!

    Reply
  40. Gina Tate says

    March 11, 2013 at 6:55 pm

    117
    25# and 35# hsc
    chest to floor burpees

    You only go through the sequence once if you get to the end and have time left you just pump out as many hang squat cleans as you can. as you can see I didn't even get through one complete round..burpees slow me down!

    Reply
  41. Jana Pace says

    March 11, 2013 at 6:55 pm

    110 burpees, 1/2 grandma style, 119 h.s. with 5lbs. Sweaty sweaty!

    Reply
  42. Kelli A says

    March 11, 2013 at 6:56 pm

    180 =
    90 burpees
    90 hang squat cleans

    Reply
  43. tanya says

    March 11, 2013 at 7:39 pm

    100 burpees
    100 hang squat clean (10lb, 16lb, 20lb, 24lb)

    Reply
  44. Kimberly says

    March 11, 2013 at 7:44 pm

    1 round + 45 reps of 30lb hang squat cleans

    Reply
  45. katyjrogers says

    March 11, 2013 at 7:51 pm

    At 17 minutes I hadn't done the last 10 burpees (or any HSC at 25#). Did last 10 burpees plus 30 HSC at 20# in 21:21. Whew!!

    Reply
  46. Berta Crowe says

    March 11, 2013 at 7:57 pm

    101 total – I beat my personal goal of 100! 🙂

    70 Burpees
    30 Hang squat cleans w/12#
    1 Hang squat clean w/18#

    SO tired and red-faced and sweaty and sucking wind and…you get the picture!

    Reply
  47. wow mom says

    March 11, 2013 at 8:28 pm

    10 squats last round w 25#
    200 total.
    Grandma burpees; I AM a grandma

    Reply
  48. Ian and Amy says

    March 11, 2013 at 8:48 pm

    I did the sequence + 50 hang squat cleans. Hopefully that's right. Either way I am totally winded, sweaty an shaky. That was a good one

    Reply
  49. Marcella Barta says

    March 11, 2013 at 8:49 pm

    70 burpees + 60 clean squats (10lbs x 30reps and 15lbs x30reps)

    Reply
  50. kelley P says

    March 11, 2013 at 8:50 pm

    Holy cow — that was really hard!!
    2 rounds + 15 hang squat cleans (all @ 10 lbs total) = 165

    Reply
  51. Super Kat says

    March 11, 2013 at 9:04 pm

    40 burpees
    10 push presses
    10 bicep curls
    10 tricep extensions
    30 burpees
    30 squats
    20 burpees
    10 pushups
    20 wall balls 10 lb
    10 burpees

    Reply
  52. Super Kat says

    March 11, 2013 at 9:08 pm

    Oh and finish with 150 jump ropes

    Reply
  53. Gillian Monte says

    March 11, 2013 at 9:21 pm

    93 Burpees and 60 hang squat cleans. Oh dear Lord that was brutal.

    Reply
  54. Bethany Ingram says

    March 11, 2013 at 9:22 pm

    Not sure how to score this so… 220 total as Rx or 30 cleans

    Reply
  55. Crystal says

    March 11, 2013 at 9:23 pm

    1 round as recommended with 5 hang squat cleans at 25# at end

    Reply
  56. Alea Herrmann says

    March 11, 2013 at 9:44 pm

    1 time through was 14:06

    Reply
  57. Jessica Timmons says

    March 11, 2013 at 9:59 pm

    Once through, 30lb dumbbells all three sets

    Two minutes to go at the end, baby woke up screaming so that was the end of my workout!

    Reply
  58. Sarah B. says

    March 11, 2013 at 10:04 pm

    135 total.
    75 burpees, 60 squat cleans.

    Reply
  59. Katie says

    March 11, 2013 at 10:08 pm

    110 burpees (only 55 with pushup)
    70 cleans

    Reply
  60. Lila says

    March 11, 2013 at 10:25 pm

    wow, those burpees really slowed me down!
    Weight as RX'd, but only made it to the 20 lb hang squats.
    Knees down for the push up on the burpees.
    Started with a 4k run

    Reply
  61. Kim V says

    March 11, 2013 at 10:47 pm

    220 total score. Brutal! <3

    Reply
  62. Kim C says

    March 11, 2013 at 10:51 pm

    175 total
    90 burpees, 85 hang squat cleans

    Reply
  63. Heather Foster says

    March 11, 2013 at 11:05 pm

    Knee surgery… Adapted to
    25 back extensions
    25 crossfit sit-ups
    25 kyaks
    25 fingers to toes sit-ups
    25 push ups
    25 triceps w/ Bar 20 lb
    25 push press
    25 pull down triceps with 20 lb bar
    25 bench dips
    2 times through….

    Reply
  64. The Fuller's says

    March 11, 2013 at 11:16 pm

    208 reps total

    Reply
  65. Mandy says

    March 11, 2013 at 11:18 pm

    Plank only on the burpees, but my bar weighs 20 lbs, so I'll call it even.
    205 total.

    Reply
  66. Bondanza Bonanza says

    March 11, 2013 at 11:20 pm

    Took last week off so this totally just kicked my butt!

    Reply
  67. Jewel says

    March 11, 2013 at 11:53 pm

    90 Burpees
    90 HCS in 17 minutes
    Finished the workout with 10 more Burpees and 30 more HCS.

    Reply
  68. Donette says

    March 12, 2013 at 12:04 am

    Couldn't finish it all in 17 minutes, and I wanted to finish. Took me an extra 4:58 to finish with a total of 20 extra hang squat cleans at the end. Used 20 pounds for the last 3 rounds.
    Totals-
    Burpees 100
    HSC 110.

    I am officially in the I hate burpees club!! Hard!!

    Reply
  69. Meg says

    March 12, 2013 at 12:23 am

    First WOD ever. Longest 17 minutes of my life. 130 with no weight on bar all rounds.

    Reply
  70. Michelle V says

    March 12, 2013 at 1:17 am

    1 round 220 total

    All HSC with 10# and 30 HSC for last set. Kicked my butt.

    Reply
  71. Jenni says

    March 12, 2013 at 1:31 am

    1 round plus 30 HSC
    Put this off until 6pm because I was dreading it. Am still feeling it on my thighs from last Monday!!

    Reply
  72. Kate Huether says

    March 12, 2013 at 1:38 am

    Only had 30lbs for cleans, so I did 40 burpees, 10 hsc, 30 burpees, 20 hsc, 20 bupees, 30 hsc, 10 burpees. Was wanting to finish with 40 hsc but time was up and I was grateful! Total: 100 burpees and 60 hsc. Exhausted!!

    Reply
  73. Mary Cahill says

    March 12, 2013 at 2:01 am

    half hang squats, half full ROM squats(butt to the floor, knees locked out)
    100 burpees
    105 squats
    I did not want to do this one, not today, so glad I did.

    Reply
  74. Molly Swafford says

    March 12, 2013 at 2:19 am

    tough! only made it through 2nd round of burpees and 5 #weights. only 4th crossfitmama workout…not a fan of burpees

    Reply
  75. Randall says

    March 12, 2013 at 2:26 am

    1 round + 3 hang squat cleans
    20lbs all

    Reply
  76. Kalyn says

    March 12, 2013 at 2:33 am

    40 burpees, 10# total hang squat clean (30)
    30 burpees, 10# total hang squat clean (30)

    Finished the above at exactly 17 min… Ready to get stronger!

    Reply
  77. Cassi says

    March 12, 2013 at 3:47 am

    100 burpees, 140 hsc, one armed on both (the burpees on a bench). 2 set 5# dbl, 10#, last 15# at 50 reps

    Reply
  78. Tambra M says

    March 12, 2013 at 3:56 am

    1 round but no extra hang cleans & had to add an extra :35 to finish up the last 10 burpees. I've never not finished a WOD on time 🙁

    Reply
  79. laura says

    March 12, 2013 at 4:11 am

    1 round didnt do the 25#all out cleans. Did get in extra 10 burpees cos i didnt read it & thought i had to do 20 burpees @end instead of 10.

    Reply
  80. bkbishopfamily says

    March 12, 2013 at 4:37 am

    90 burpees
    90 hsc (10#, 16#, 20#)

    yuck!

    Reply
  81. Linda Slater says

    March 12, 2013 at 5:09 am

    Sympany Pains out to my Hero; fellow ToughMudder and CrossFit Mama! Modifying/Improvising/Creating where needed. She can't move her leg and still manages to run circles around me… On Crutches! What a special gal.

    We got this! BOOM!

    For 17 MInutes:

    25 Back Extensions
    25 Crossfit Sit Ups
    25 Kayaks
    25 Sit Ups Fingers to Left Toes, down Fingers to Right Toes
    25 Knees to Elbows on Inverted Sit Up Bunch
    25 Tricep Pulls
    25 Tricep on Floor w/20 lb bar; back
    25 Tricep on Floor w/20 lb bar; arm ext.

    Reply
  82. er.une says

    March 12, 2013 at 5:44 am

    40+30+30+30+20+30+10+30+1=221

    15# lbs 2x, 25# weigths 2x

    Reply
  83. Ruth Anne says

    March 12, 2013 at 12:33 pm

    Finished to 7/10 of last set of burpees! I really wanted to quit with 3 sec left, but I pushed through one last burpee!

    Reply
  84. Katrina Ogden Kanary says

    March 12, 2013 at 2:38 pm

    Burpees 20, 20, 10 = 50
    HSC 30, 30 = 60 with 6lbs total (need to get heavier weights)

    Reply
  85. Brian and Becky Harrell says

    March 12, 2013 at 3:20 pm

    1 complete round, 30 squat cleans at the end with 25#, did it in 15:56.

    Reply
  86. Katherine says

    March 12, 2013 at 3:43 pm

    at 17:06 I was just wrapping up my 20# hang squat cleans, so not quite the entire workout.
    (hang squat clean progressed 8#, 12#, 20# because those are the dumbbells I have)

    Reply
  87. meolin says

    March 12, 2013 at 4:21 pm

    Boy this was a tough one. In 17 minutes, I only made it through the 2nd round of hang squats cleans. I finished the whole thing though in 29 minutes : )

    Reply
  88. Jennifer Everhart says

    March 12, 2013 at 8:28 pm

    120 reps total…..WOW!!!!

    Reply
  89. SarahMC says

    March 12, 2013 at 9:30 pm

    100 burpees
    121 hang squat cleans

    Reply
  90. Christy Homan says

    March 12, 2013 at 11:33 pm

    203 total
    I doubled the weight for each set. Dripping!!! Trembling at the end!

    Reply
  91. LeeMac says

    March 13, 2013 at 12:12 am

    One round with 20 squat cleans at the end
    Squat cleans were 10#,20#, 20#,20#

    Reply
  92. amoritz says

    March 13, 2013 at 1:35 am

    190. 100 Burpees. 90 hang clean squats!! That was rough!!!

    Reply
  93. The Roberts Family says

    March 13, 2013 at 2:20 am

    1 full round. plus 17 HSC
    all rounds with rx'd weight except last HSC were were 20#.
    also walked 3.75miles
    & did side planks, elevated leg planks, & leg lift planks. then 25 CFsitups

    Reply
  94. yelly16 says

    March 13, 2013 at 2:51 am

    1round no extra

    Reply
  95. LindaK says

    March 13, 2013 at 10:25 pm

    1 round with 30 squat cleans at the end….so 100 burpees & 120 hang squat cleans!

    Reply
  96. LaToiya Bates says

    March 16, 2013 at 11:34 am

    80 each

    Reply
  97. Maria Ernestine says

    March 18, 2013 at 12:11 pm

    Pat – 203
    Maria – 190

    Reply
  98. Stefanie says

    March 18, 2013 at 3:48 pm

    One round in 19:45. Only 5 reps on the last squat cleans. #16, #16, #20, and #25 for the squat clean reps.

    Reply
  99. Katherine says

    March 18, 2013 at 4:04 pm

    Wowee, those burpees are a killer. Only made it through half the round, but I'm going to finish the rest throughout the day if it kills me! (and it just might)

    Reply
  100. Dusty Gauthier says

    March 20, 2013 at 4:59 pm

    Finished first 4 exercises, then 17 of the 20 burpees.

    Reply
  101. mommaof5 says

    March 21, 2013 at 3:36 am

    1 round as RX..finished in 16:34
    just couldnt do anymore

    30 min on ellictical

    Reply

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