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Hiit Mamas

Drop Your Excuses To The Floor

Friday 04.05.13

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters, 20 lbs
15 Pull-ups (assist as needed)

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

90 DAY CHALLENGE: DAY 89

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 your second to last day STRONG!!

  
NEXT 90 DAY CHALLENGE BEGINS: APRIL 8th
get your shakes
gather your equipment
join the challenge
look hot this summer!

There will be a special post tomorrow to finish off our 90 Day Challenge and to provide information for our next challenge starting on Monday.

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Tagged With: 90 Day Challenge, AMRAP, pull-up, thruster 70 Comments

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Comments

  1. LaToiya Bates says

    April 5, 2013 at 9:49 am

    2 rounds so sad not sure if its because the past two days I did 2 a days. But I just couldn't push out another round. Not within the 4 min. But I tried to finish strong.

    Reply
  2. Amy Schwendemann says

    April 5, 2013 at 10:27 am

    5 rounds in 7:25. Did push ups instead of pull ups. My arms are dead!

    Reply
  3. Denise says

    April 5, 2013 at 10:43 am

    Finished 2.5 rounds in 4 min. Used pull-up bar but jumped up and went slowly down. I took too much time on pullups.

    Reply
  4. Steph says

    April 5, 2013 at 10:50 am

    2 rounds ugh, that's it, legs were like jello! Thanks for the workout!

    Reply
  5. Kim Jackson says

    April 5, 2013 at 11:13 am

    2.5 rds in 4 min.
    Thanks for the wo!

    Reply
  6. Becky says

    April 5, 2013 at 11:27 am

    2.5 rounds :(. 75 reps
    Thought I would do better than that. Very much assisted pull ups.

    Reply
  7. mbrous2 says

    April 5, 2013 at 11:39 am

    3 rounds thrusters, 2 rounds +5 very assisted pull-ups

    Reply
  8. Bethyfly says

    April 5, 2013 at 12:04 pm

    2 rounds and 12 thrusters though I seriously have to work on my pull ups (they aren't really worth calling true pull ups)

    Reply
  9. Megan Jordan says

    April 5, 2013 at 12:07 pm

    180 reps, 6 rounds with :44 seconds left. Couldn't go anymore! 20# thrusters, chair assist pull ups

    Reply
  10. Missy says

    April 5, 2013 at 12:11 pm

    3 rounds thrusters
    2 rounds of assisted pull-ups plus 4

    Reply
  11. aj says

    April 5, 2013 at 12:13 pm

    2complete rounds, on third round I did 15 thrusters and 4 pull ups. 79 reps
    Assisted pull ups for it all.
    10# dumbbells

    Reply
  12. Jen Morse says

    April 5, 2013 at 12:36 pm

    Any of you who think you are slow for not making it past the first 4 mins… Rich Froning, lay years winner of the crossfit , and leader in the open this year, just barely got past 8 mins… If I can do half what he does I think im doing ok 🙂
    He had a total of 226… Not to shabby, I can't do that, that's for sure 🙂

    Reply
  13. Becky Parker says

    April 5, 2013 at 12:38 pm

    After watching that video, I work too hard on "perfect" pull-ups. I've always been all about form, not time.

    Reply
  14. Rebecca says

    April 5, 2013 at 12:56 pm

    2 rounds
    16# dumbells
    No pull-up bar– burpees instead

    Reply
  15. Rujoco03 says

    April 5, 2013 at 1:25 pm

    3 rounds thrusters 20#
    2 rounds plus 8 chair assisted pull-ups

    Reply
  16. Holly says

    April 5, 2013 at 1:34 pm

    7 rounds in 8min
    10lbers for thrusters
    Push-ups for pull ups – not there yet

    Reply
  17. Katherine says

    April 5, 2013 at 2:01 pm

    3 rounds in 3:54 so on we went…
    6 round finished at 8:07
    12#db's for first 3 rounds then 10#db's for last 3
    pu/gpu combo for pull ups

    Reply
  18. Kate Huether says

    April 5, 2013 at 2:03 pm

    2.5 rounds with 6 seconds left. Used 30lbs and jump assisted pull ups. So happy for Friday this week, my body is SORE!!

    Reply
  19. Ronna James says

    April 5, 2013 at 2:09 pm

    88 reps
    3 rounds thrusters 25# bar
    2 rounds plus 13 jumping pull-ups
    Ugh,so close to finishing 3 rounds!

    3.1 mile run

    Reply
  20. Ian and Amy says

    April 5, 2013 at 2:43 pm

    5 rounds + thrusters and 4 pu
    Jumping pullups.

    Reply
  21. Tiffani Leavitt says

    April 5, 2013 at 3:21 pm

    88 reps

    Reply
  22. Jen Morse says

    April 5, 2013 at 3:21 pm

    75 reps
    40# thrusters
    Assisted ups

    Reply
  23. bkbishopfamily says

    April 5, 2013 at 3:33 pm

    60 reps, 2 rds

    assisted pu
    ouch!

    Reply
  24. kasey says

    April 5, 2013 at 3:34 pm

    85 reps, 30 # thrusters, jumping pull ups

    Reply
  25. Meredith Pross says

    April 5, 2013 at 4:13 pm

    2 rounds in 4 minutes. Holy cow.

    Subbed push ups for pull ups.

    Reply
  26. Andrea Dean says

    April 5, 2013 at 4:20 pm

    2 rounds + thrusters & 10 pullups. chair assisted.

    Reply
  27. lisa says

    April 5, 2013 at 4:57 pm

    4 rounds

    Reply
  28. Brittany Morris says

    April 5, 2013 at 5:20 pm

    2 rnds + 15 thrusters and 9 pu
    10# and assisted pu's

    Reply
  29. Gillian Monte says

    April 5, 2013 at 5:38 pm

    2 rounds plus 15 thrusters.
    After 2 rounds had to switch to 10lb for thrusters, tricep dips instead of pull ups.

    Reply
  30. Gina Tate says

    April 5, 2013 at 5:48 pm

    70 reps
    25#
    Assisted pull ups
    I think my.body is worn out this week! that was hard even with a tiny bit of weight! so glad its friday!

    Reply
  31. Katie Monteiro says

    April 5, 2013 at 5:51 pm

    3 rounds! Cant waitto start strong on Monday!!

    Reply
  32. Jessica Timmons says

    April 5, 2013 at 5:52 pm

    Two rounds plus third round of thrusters and first five of pull ups

    15lb dumbbells

    Did this right after yesterday's WOD.

    Reply
  33. LeeMac says

    April 5, 2013 at 7:01 pm

    88 reps. Damn those pull ups!

    Reply
  34. Heather Foster says

    April 5, 2013 at 7:01 pm

    25 shoulder press
    25 CFSU
    25 push ups
    25 hollow rockers
    25 tricep lifts
    25 kyaks
    3x for time
    17:01
    Knee injury

    Reply
  35. the Puffs says

    April 5, 2013 at 8:07 pm

    2 full rounds + thrusters in 4 minutes, but went over time for last set of pull ups. Jump assisted pull ups

    Reply
  36. Liz says

    April 5, 2013 at 8:18 pm

    345. Gpu for pull ups. 2 10# dumbbells.

    Reply
  37. Berta Crowe says

    April 5, 2013 at 8:27 pm

    75
    24# thrusters
    1st round attempted real pull-ups
    2nd round reverse pull-ups

    Great week! Looking forward to an awesome weekend! Hope y'all have a great one as well!!
    🙂

    Reply
  38. Nissa V says

    April 5, 2013 at 10:00 pm

    2.5 rounds = 75 reps.

    Pull ups were suuuuper slow. Mostly it was me, halfway up, looking longingly at the bar and mentally shaming my biceps. I gave in and assisted for the 2nd round pull ups and just made it through 3rd round thrusters when the timer went off.

    Congrats everyone!!!

    Reply
  39. Jami says

    April 5, 2013 at 10:03 pm

    2 rounds, push-ups for pull-ups. Arms are dead.

    Reply
  40. Unknown says

    April 5, 2013 at 10:18 pm

    3 rounds os squat thrusters but i forgot the thrust part aafter the first set. 2 roundabout plus 12 fully assisted chest to bars with fingertips on ibeam…need a bar for the basement!
    surprising for my first time i thought, minus the misstep and assisted pulls!!

    Reply
  41. Christy Homan says

    April 5, 2013 at 11:05 pm

    65 reps
    Assisted pull-ups
    2 rounds plus 5 pull-ups in 4 minutes

    Reply
  42. Chance & Rachel says

    April 5, 2013 at 11:58 pm

    33 reps. RX pull-ups and 45# bar for thrusters

    Reply
  43. Jenni says

    April 6, 2013 at 12:17 am

    45 reps.
    Made it through 2 rounds plus 15 thrusters.
    Jumping chest to bar.
    Butt to floor thrusters.
    Way harder than I expected.

    Reply
    • Jen Morse says

      April 6, 2013 at 8:18 pm

      That would be 75 😉

      Reply
  44. Mrs. Stamp says

    April 6, 2013 at 12:25 am

    5 rounds plus 5 thrusters in 8 min
    20# thrusters
    20# bench press for pu (need to get stronger to be able to do a pull up)

    Reply
  45. Diana in Maine says

    April 6, 2013 at 12:29 am

    2 rounds, excited to even get that. Subbed push ups in 2nd round due to hornet occupying the pull up bar. Also did super sets:
    Shrugs 30# 12 reps
    Leg raise on stability ball 10 reps, 3 seconds to lower
    4 sets total

    Reply
  46. Jen M says

    April 6, 2013 at 1:11 am

    2 rounds plus 7 thrusters with pull-up assist on machine

    Reply
  47. Kim C says

    April 6, 2013 at 1:47 am

    2.5 rounds in 4 minutes with assisted pull ups. I have a long way to go with the pull ups

    Reply
  48. Beattie Family says

    April 6, 2013 at 1:51 am

    240 reps, 8 rounds. Gpu for half of pullups. Other half assisted pullups.

    Reply
  49. er.une says

    April 6, 2013 at 2:46 am

    2 rounds. Did pull-ups and they killed me. Had one pull-up left at 8 min but stuck with strict rules.

    Reply
  50. wow mom says

    April 6, 2013 at 3:29 am

    9 rds in 11 min
    Pitiful pull-ups, 3 rds w k2e on floor
    15# thrusters

    Reply
  51. Amy says

    April 6, 2013 at 5:01 am

    2 rounds exactly.. pushups instead of pullups.. (still cant find bar)

    Reply
  52. Linds says

    April 6, 2013 at 8:13 am

    2 rounds, push-ups instead of pull-ups

    Reply
  53. KPgr8ful says

    April 6, 2013 at 12:06 pm

    85 reps in 4:00 (5 pull up short of 3 full rounds)
    As rx'd with jump/slow down pull ups

    Reply
  54. Rachael says

    April 6, 2013 at 1:03 pm

    2 rounds plus 15 thrusters and 5 pull ups
    All pull ups were jumping assisted with stool

    Reply
  55. Ruth Anne says

    April 6, 2013 at 2:30 pm

    I got 12 rounds done in 15:47, my arms were jello and I tweaked my back on a thruster, so I stopped.
    20# thrusters
    Half BPU/ Half GPU for the pull ups (no bar)

    Reply
  56. Amber Carter says

    April 6, 2013 at 4:44 pm

    5 rounds. jump to pull up. 7 min.

    Reply
  57. yelly16 says

    April 6, 2013 at 9:15 pm

    2 sets assisted pu

    Reply
  58. meolin says

    April 6, 2013 at 9:38 pm

    1 round in 5:25- weak today : (

    Reply
  59. meolin says

    April 6, 2013 at 9:38 pm

    1 round in 5:25- weak today : (

    Reply
  60. laura says

    April 7, 2013 at 12:29 am

    54 reps. Didnt even finish 2 rounds had 6 more pu to go! Band asstd pu. 20# db

    Reply
  61. Jen23 says

    April 7, 2013 at 6:40 pm

    2.5 rounds
    30 lb thrusters

    Reply
  62. LindaK says

    April 8, 2013 at 12:56 am

    3 rounds

    20 lb thrusters

    Reply
  63. Jana Pace says

    April 8, 2013 at 3:45 am

    3.5 rounds pull downs

    Reply
  64. Thalyta says

    April 8, 2013 at 3:12 pm

    I was apparently confused on how to time this. I did 180 in 9:31.

    Reply
  65. Melanie says

    April 8, 2013 at 8:46 pm

    2 full rounds plus 15 thrusters and 2 pullups= 77
    10 lb dumbbells and assisted p.u. with legs out on chair

    Reply
  66. Kati Swanson says

    April 8, 2013 at 9:41 pm

    90 reps exactly and then realized (after I showered) that my time should have gone to 8mins. I was thinking 4 for some reason.

    Single leg thrusters (ouch)
    Band pullups

    Reply
  67. Kalyn says

    April 9, 2013 at 3:53 am

    Wow, thought I was the only one that couldn't get through 3 rounds. I was 30 seconds shy, so I continued on. I did 5 rounds in 8 minutes.

    20# thrusters
    Assisted pull ups with weight machine (140/150#)

    Reply
  68. Maria Ernestine says

    April 12, 2013 at 11:43 am

    through 2 rds plus thrusters
    we finished the 3 rds anyways

    Pat – #55
    Maria – #25

    Reply
  69. Kelli A says

    April 23, 2013 at 7:02 pm

    2 rounds plus 14 thrusters in 4 minutes
    Assisted pull-ups

    Reply

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