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Hiit Mamas

Drop Your Excuses To The Floor

Monday 05.06.13

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders (or 200 jump rope)
25 Knees to elbows
50 Box jump, 18 inch box
25 Front squats, 40 pounds
25 Pull-ups (assist as necessary)
50 Butterfly sit-ups

Compare to 10.10.12 (modified version)

Post time to comments.

90 DAY CHALLENGE II: DAY 29
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
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Tagged With: 90 Day Challenge, box jump, double-under, KTE, lunge, pull-up, sit-up, squat 112 Comments

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Comments

  1. Brian and Becky Harrell says

    May 6, 2013 at 9:03 am

    Back at it after a while away. Phew, I will be sore tomorrow!
    Ran 3 miles, then
    19:07
    Double unders were tough, and slow, but did them.
    Box jumps 25, step ups 25, 16" box
    Got a proper bar in South Africa, so squats as RX'd!
    Pull ups were a bit weak, but I can do one chin up!

    Reply
  2. Denise says

    May 6, 2013 at 10:44 am

    16:12
    JR
    KTE on bar
    Jumping pullups. (Forgot to get band out of closet)
    Cross arms on CFSU

    Reply
    • Denise says

      May 6, 2013 at 12:48 pm

      30 lb walking lunges

      Reply
  3. martha says

    May 6, 2013 at 11:10 am

    17:20 opted for 200 jump ropes instead of double unders, #30 squats and 5 real chin ups rest chair assisted, 15" box jumps

    Reply
  4. Kim Jackson says

    May 6, 2013 at 11:21 am

    17:23
    Half bpu and half gpu
    200 jr
    Kte on bar
    Crossed arms for cfsu
    Shorter box jumps
    20lb squats
    1 real chin up!!!! Rest assisted by band alternated chin ups and pull-ups
    Awesome wo!!

    Reply
  5. Becky says

    May 6, 2013 at 11:40 am

    20:03. Goal was under 20 🙁
    30 boy push ups, 20 girl
    200 jump rope
    K2e on bar but to chest height
    Jump assisted pull ups

    Reply
  6. Megan Jordan says

    May 6, 2013 at 12:02 pm

    12:16
    15 BPU, 35 gpu
    Double jumps for double unders
    Bar k2e
    12 in box
    36# fs
    Chair assist pull ups

    Reply
  7. Courtney says

    May 6, 2013 at 12:31 pm

    13:54
    200 jump rope
    Assisted pull ups…jumped up, slow down

    Reply
  8. Shavanah Moya says

    May 6, 2013 at 12:48 pm

    22:20

    A little disappointed with my time today but, at least I finished!

    Did 35# front squat and one minute plank instead of cfsu. All else as rx'd. Happy Monday everyone!

    Reply
  9. mbrous2 says

    May 6, 2013 at 12:59 pm

    18:20
    20 bpu, 30 bpu, 200 JR, 12" box, 40# front squats, Chair assist pull ups

    Reply
  10. Michelle Strom says

    May 6, 2013 at 1:12 pm

    17:36
    20 boy push-ups, 30 girly push-ups
    25 inclined pull-ups
    All else were as Rx'd.

    Reply
  11. Tammy Kelly says

    May 6, 2013 at 1:13 pm

    16:50
    WL as Rx'd
    50 Push-ups on knees
    25 Double-unders, 100 jump rope
    25 KTE (on floor which I find more difficult)
    50 Box jump, 8 inch box (stairs)
    25 Front squats, 15 pounds (I don't have a heavier weight – gradually building my set)
    25 Pull-ups (assisted)
    50 Oblique crunches – 25 each side

    Plus Walked hills for 15 minutes in the rain

    Reply
  12. Living Simple Living Clean says

    May 6, 2013 at 1:27 pm

    15:29

    Reply
  13. Erika Sullivan says

    May 6, 2013 at 1:42 pm

    18:50
    200 jump rope
    KTE on floor
    50 step-ups
    Front squats with 20 lbs
    Assisted pull-ups
    Modifications all over the place! This was hard today because I over-ate this weekend (my anniversary!)

    Reply
  14. Mom of Five says

    May 6, 2013 at 1:57 pm

    I think I modified everything, 38:40…I'm so out of shape!!

    Reply
  15. Heather Lipe says

    May 6, 2013 at 2:13 pm

    23:51
    50 walking lunges
    100 reg jump rope
    Jump up lower down pull ups
    24" box
    Whew!!!

    Reply
  16. Rachael says

    May 6, 2013 at 2:17 pm

    16:03
    25bpu 25gpu
    200 jump rope
    15" box jumps
    Jump up to bar on pull-ups (felt a little more control this time, so I'm super excited about that!)

    Reply
  17. Katherine says

    May 6, 2013 at 2:25 pm

    14:25 with the following modifications:
    5bpu – 45 gpu
    200 jump ropes for double unders
    floor k2e
    bench dips for pull ups

    Reply
  18. Zareena Koch says

    May 6, 2013 at 2:27 pm

    17:10 holy cow! Hanging arm with lifted knees for mod, gpu, 12" jumps. But I got through it. Never would have done this on my own. Thanks, mamas

    Reply
  19. Ronna James says

    May 6, 2013 at 2:29 pm

    17:00
    200 jump rope
    30# squats
    jumping pull-ups

    Reply
  20. Patricia P says

    May 6, 2013 at 2:36 pm

    21:25 Rx'd
    Pu assists
    LOVE THIS WOD!!!!!!
    4 mile run

    Reply
  21. Jen Roe says

    May 6, 2013 at 2:43 pm

    Ran 4.5 miles

    14:59
    All boy push ups
    KTE on bar
    20" box jumps
    Kipping pull ups–unassisted

    Reply
  22. Jen Roe says

    May 6, 2013 at 2:43 pm

    Ran 4.5 miles

    14:59
    All boy push ups
    KTE on bar
    20" box jumps
    Kipping pull ups–unassisted

    Reply
  23. Kari F. says

    May 6, 2013 at 2:53 pm

    17:26 and I'm cool with it. So sore from running last night I'm amazed I even attempted it!

    Reply
  24. aj says

    May 6, 2013 at 2:58 pm

    Ran 3.88 miles then…

    All girl pu's
    200 jump rope
    K2e on floor
    25 box jumps(14 inch box)/25 step on and off
    10# dumbbells for front squat
    25 girl push-ups for pull-ups
    Time: 8:54

    Reply
  25. Angie says

    May 6, 2013 at 3:09 pm

    16:33 Had to mod 4 of the exercises, but I'm ok with that.

    Reply
  26. Dianaghek says

    May 6, 2013 at 3:10 pm

    22:34

    Reply
  27. Hannah says

    May 6, 2013 at 3:15 pm

    18:59

    12" box jumps, 24 lb squats, jumping for pull ups.

    Reply
  28. Mel says

    May 6, 2013 at 3:15 pm

    17:19

    Reply
  29. Whitney says

    May 6, 2013 at 3:28 pm

    17:35 held my 19 lb. baby with walking lunges, all boy push-ups, and KTE and pull-ups on my total gym.

    Reply
  30. Summer says

    May 6, 2013 at 3:31 pm

    12:00
    200 jump rope & the rest as prescribed

    Reply
  31. Errolyn says

    May 6, 2013 at 3:38 pm

    13:08

    NO pull-ups
    200 jump rope
    k2e on floor
    all girl pu
    13# on squats

    Reply
  32. kasey says

    May 6, 2013 at 3:45 pm

    14:12 with kte on bar, assisted pull ups, girl push ups, 200 jump rope, 45 lb squat

    compare to 17:08 in october ( i was one month in to crossfit wods) with kte on ground and 13.5" box

    Reply
  33. thea says

    May 6, 2013 at 4:06 pm

    17:30
    mix of double-unders and regular jump rope
    assisted k2e
    18" ottoman for box jump
    36# front squats
    chair assisted pu

    Reply
  34. Ian and Amy says

    May 6, 2013 at 4:18 pm

    14:03
    Jacks and jump up slow down for pull ups

    Reply
  35. Amy says

    May 6, 2013 at 4:37 pm

    26:19 – slow, but I did it! Yay for finishing workout number 3!!!

    Reply
  36. LeeMac says

    May 6, 2013 at 4:39 pm

    16:25
    200 jump rope
    Jump ups for pull ups
    girl p/u

    Reply
  37. Theresa Bryant says

    May 6, 2013 at 4:49 pm

    15:38
    25 bpu 25 gpu
    10 pullups unassisted
    more like ktchin today!

    Reply
  38. Melissa says

    May 6, 2013 at 4:49 pm

    24:30
    gpu's
    200 jump rope
    KTE only to belly button
    8" box
    chair assisted pull-ups
    Thanks to whoever recommended a towel under my butt for CFSU's, I was able to do all of them without bothering my tailbone today.

    Reply
  39. Karen says

    May 6, 2013 at 4:53 pm

    14:28. Only 100 jump rope.

    Reply
  40. Kimberly S says

    May 6, 2013 at 4:55 pm

    12:37, gpu, assisted pu, 25lb squats

    Reply
  41. Danielle St. Cyr says

    May 6, 2013 at 5:12 pm

    14:10 gpu, no pull ups (no bar)

    Reply
  42. lisa says

    May 6, 2013 at 5:12 pm

    20:07

    Reply
  43. Katie Fuller says

    May 6, 2013 at 5:49 pm

    19:00
    all regular push-ups
    200 jump ropes
    last 10 kte on floor
    14" box
    30lbs squats
    all reverse grip jump up pull-ups

    Reply
  44. Jana Pace says

    May 6, 2013 at 5:55 pm

    22:17 normal jumps. Grandma pull downs, grandma k2e.

    Reply
  45. Becca says

    May 6, 2013 at 6:15 pm

    So I don't know my time exactly. I noticed half way through toes 2 bar that I forgot to start my timer. So I got down and started from that point and got 10:45, so add a good probably 4 – 5 minutes onto that maybe? Modified as follows:
    -15 BPU the rest GPU
    -No jump rope, so I sub'ed 200 high jumps
    -Toes to bar for knees to elbows
    – 19.5 inch box jumps and stepped down
    -45 lb front squats
    – 1 kilo assisted band pull up on bar

    Reply
  46. Gillian Monte says

    May 6, 2013 at 6:27 pm

    11:39
    25 boy pushups then 25 girl, 200 jump rope, KTE on the floor, 20lb front squats, and tricep dips instead of pull-ups. Geez, had to do a lot of modifications this time.

    Reply
  47. Marjie says

    May 6, 2013 at 6:59 pm

    18:20 modified: 200 jump rope, k2e on floor, 30# for squats, 50 pullups (don't have a bar so I use bands)

    Reply
  48. Liz says

    May 6, 2013 at 7:31 pm

    16:02 50 lunges, gpu, 200 jump ropes, k2e on floor, 20# squats, pull ups on treadmill bar

    Reply
  49. Katie Oakes says

    May 6, 2013 at 7:39 pm

    20:39.
    34 lunges total / all gpu / 200 jump rope / 25 k2e on each leg / 45# bar squats / all assisted pull ups / 50 regular sit ups.

    Nothing like hittin' it hard right out of the gate on a Monday. Awesome! Blessings, ladies!

    Reply
    • Katie Oakes says

      June 17, 2013 at 8:29 pm

      22:18, but all bpu, 40# squat, assisted pu's, K2E using dip station, 42 walking lunges, 200 jump rope, and cfsu. 🙂

      Reply
  50. Julia says

    May 6, 2013 at 7:54 pm

    16:15
    28 BPU rest were GPU
    JR
    KTE on ground
    45lb front squat
    pull ups were on rack bar

    then 3 rounds of 3 min. walk 2 min. jog 1 min. sprint

    I also ran 6 miles on saturday. The sprint training we have been doing really improves my long distance running!

    Reply
  51. Keri says

    May 6, 2013 at 8:01 pm

    21:06
    35 lb squats
    1/2 regular and 1/2 modified push-ups
    Step ups on 24" flower bed
    KTE on floor
    Sit-ups on stability ball
    200 jump rope

    Reply
    • Keri says

      May 6, 2013 at 8:02 pm

      Assisted pull-ups and 14 wks pregnant;)

      Reply
  52. Thalyta says

    May 6, 2013 at 8:07 pm

    18:05
    GPU's
    200 Jump Rope
    Laying down K2E
    20# squats (all I have)
    jumped into pull ups

    Reply
  53. Berta Crowe says

    May 6, 2013 at 8:27 pm

    I did a "real" compare and did what was prescribed on 10/10/12 – knocked off 7+ seconds from my time and hardly ANY modifications this time!

    100 ft walking lunges- RX'd both days
    50 CF situps – RX'd (feet under treadmill on 10/10)
    50 Jump rope- RX'd (jumping jacks on 10/10)
    25 K2E – to boobs, on bar (standing, on floor on 10/10)
    50 Box jumps- RX'd (step-ups on 10/10)
    25 Front squats, 38# – RX'd (no weight on 10/10)
    25 Push-ups – RX'd both days
    50 Leg lifts – RX'd both day

    Sweaty and happy! 🙂

    Reply
  54. Ashley says

    May 6, 2013 at 8:36 pm

    13:40- all assisted pu. they are my nemesis!!!

    Reply
  55. PTRunner says

    May 6, 2013 at 9:03 pm

    16:25

    Regular jump rope
    45# front squat
    assisted pull-up 10@ 52#, 15 @ 64#

    Reply
  56. the Wight's says

    May 6, 2013 at 9:04 pm

    20:03
    40 push ups
    50 step ups
    1st day

    Reply
  57. Heather Foster says

    May 6, 2013 at 9:08 pm

    adapted for knee
    15 push ups
    25 CFSU
    15 push ups
    25 Back extensions
    15 push ups
    25 Hollow Rockers
    15 Push ups
    25 Tricep extensions
    15 Push ups
    25 bench dips
    7.31

    Reply
  58. Kelly says

    May 6, 2013 at 9:48 pm

    13:10 with some modifications
    50 WL
    JR
    14" box
    11 bpu, rest gpu
    45# front squat
    Reverse pu on treadmill
    Knees to high waist on bar

    Reply
  59. Amber Carter says

    May 6, 2013 at 9:55 pm

    23:30
    37:00 Karyn

    Reply
  60. Kristin Godin says

    May 6, 2013 at 10:21 pm

    16:02
    Waiting for a ride after work so I had to improvise at work

    Gpu
    200 jump rope
    K2e on floor
    Tuck jumps for box jumps
    40 squats no weights
    40 pull ups with band

    Reply
  61. Holly says

    May 6, 2013 at 10:36 pm

    15:05
    about 30 lunges, was guessing on distance
    gpu's
    200 jump rope (faked)
    k2e on floor
    12 in box jumps
    20 lb squats
    assisted pu's

    😉
    felt like everything needed a mod on this!!!!

    Reply
  62. Jessica Timmons says

    May 6, 2013 at 11:04 pm

    16:29

    25lb dumbbells for squats

    Reply
  63. Alyssa Mallette says

    May 6, 2013 at 11:25 pm

    16:09.
    15 bpu 35 gpu
    8 in jump ups
    200 jumps w no rope
    5 pull ups regular, rest with chair assist
    30 pound squats with dumbells

    Reply
  64. Alyssa Mallette says

    May 6, 2013 at 11:26 pm

    16:09.
    15 bpu 35 gpu
    8 in jump ups
    200 jumps w no rope
    5 pull ups regular, rest with chair assist
    30 pound squats with dumbells

    Reply
  65. The Opposite of Imagination says

    May 6, 2013 at 11:33 pm

    17:56
    Made it through 19 boy pushups before collapsing.. then gpu
    200 jump rope
    KTE on bar, more like knees to waist.
    45# front squat
    25 jump up pull ups.

    Thanks!

    Reply
  66. Bethany Ingram says

    May 6, 2013 at 11:36 pm

    15.36 all boy but assisted pull ups

    Reply
  67. Dawniey says

    May 7, 2013 at 12:02 am

    17:41. 40 walking lunges, 200 pretend jump ropes (d Yuon't have a jump rope), did 10 knees to belly on bar the rest laying down, had to jump up lower slowly amd gpu's. Did it faster than I thougjt I woul!! YAY! Now time for a brisk walk!!! My body missed the workout on Sunday, I guess it thought Friday's wasm't hard enough!!

    Reply
  68. Kalyn says

    May 7, 2013 at 12:19 am

    24:01

    Gpu, jump rope, knees to waist, pull ups with assist, front squat with 30# (have a pregnancy lifting restriction), step touches for box jumps (healing a foot stress fracture).

    Reply
  69. Kate Huether says

    May 7, 2013 at 12:25 am

    19:14 with gpus, 200 jump rope, 12" box, and 30lb squats. Pull ups were assisted by a small jump.

    Reply
  70. Jen Mango says

    May 7, 2013 at 12:49 am

    I modified similar to Heather for my continued shin pain…going tomorrow for an x-ray to check for stress fracture 🙁

    15:00 for

    25 presses
    25 gpu
    25 back extensions
    25 kte on floor
    25 bicep curls
    25 tricep dips
    25 jump ups (landing only on good leg)
    50 cfsu

    Reply
  71. tasha says

    May 7, 2013 at 1:00 am

    11:30, had to sub the pullups for another 50 pushups

    Reply
  72. Rissa W says

    May 7, 2013 at 1:21 am

    13:45
    Jump rope, KT waist on bar, reverse pull ups

    Reply
  73. Randall says

    May 7, 2013 at 1:38 am

    11:32
    KTE on floor
    Subbed jumping lunges for box jumps

    Reply
  74. Liz says

    May 7, 2013 at 1:44 am

    First day back since forest fire…

    19:30 with following modifications:

    100 ft lunge as rx (wood hallway is 35 ft)

    50 girl pushups with lots of stops

    200 jump ropes with stops

    only 10 knees to nowhere near elbows

    50 step ups and down (abs too sore for box jump)

    25 squats with only 20lb

    25 chair assisted pull ups

    50 regular sit ups

    Reply
  75. Mrs. Stamp says

    May 7, 2013 at 1:45 am

    20 min on the dot
    was feeling it today! needed breaks at each half ways point
    40 lunges steps instead of walking
    push ups from knees and are took me the most time!
    200 jump rope
    K2E on floor
    30# squats (all I have at the moment)
    pull ups from lower bar (this is the most I've ever done at once!)

    Reply
  76. Jennifer Gores-Todd says

    May 7, 2013 at 1:45 am

    Half bpu, half gpu
    200 jr
    KTE on floor
    8" box jumps
    20# squats
    Chair assisted pull ups

    13:13

    Reply
  77. Amy Schwendemann says

    May 7, 2013 at 1:56 am

    17:12 Did run ups/step ups for box jumps, about 20 of push ups were gpu. very assisted pull ups and floor k2e. I also had to alternate between about 1/2 of the exercises to get all reps in but I did get them in. (oh did the 200 jump ropes)

    Reply
  78. beckylinn says

    May 7, 2013 at 2:10 am

    26:22

    200 jump rope,
    KTE on floor
    Step up to second stair on my staircase
    40 lb squats for 5 then rest 20#
    tricep dips on bench for pullups

    I'm wiped.

    Reply
  79. Christina Calhoun says

    May 7, 2013 at 2:25 am

    15:20

    Reply
  80. Jill says

    May 7, 2013 at 2:35 am

    13:42
    k2e on floor
    200 jumprope
    pull-ups assisted

    Reply
  81. Adria says

    May 7, 2013 at 3:09 am

    17:4
    Gpu
    K2e on floor
    200 jump rope
    Jumping pull ups
    40 cfsu, 10 crunches

    Reply
  82. runnermommy says

    May 7, 2013 at 3:31 am

    14:48

    gpu – 30 then 20 more at end of wo
    200 jump rope
    ktoe – 10 on bar rest on floor
    12' box
    20 pounds for front squats
    jumping pull ups
    v-sit crunches (16 weeks preg. didn't want to be on back to long)

    Reply
  83. Andrea McElvaine says

    May 7, 2013 at 3:37 am

    21:15
    18" box (new!–hubby made it)
    40# front squats
    200 jump ropes (what's a double under?)
    Assisted K2E and pullups with foot on step

    Reply
  84. Crystal Britt says

    May 7, 2013 at 3:45 am

    30:54 200 jump rope, gpu, 6" box jumps and unweighted squats

    Reply
  85. Katie C. says

    May 7, 2013 at 3:55 am

    16:18 200 jump rope, floor kte, all else as rx'd

    Reply
  86. one of us says

    May 7, 2013 at 3:56 am

    17:09
    200 jump rope
    knee push-ups
    pull ups with band
    Did the lunges at the beginning but forgot to start the timer so started it and added the lunges at the end too.

    Reply
  87. laura says

    May 7, 2013 at 4:07 am

    18:43. 200 jump rope, band asstd pullups, 45# front squats.

    Reply
  88. Cassie says

    May 7, 2013 at 4:52 am

    17:38
    all BPU, KTB on bar, 30 step-ups 20 box jumps, 25# front squats, jumping pull ups

    Reply
  89. Maura Sumpter says

    May 7, 2013 at 5:06 am

    20:30 25 bpu 25 gpu 70# assist on 1st 8 pu then 85 on remainder. After a cycling class.

    Reply
  90. Berta Crowe says

    May 7, 2013 at 10:31 am

    Andrea, double-unders are when you jump up once and the rope goes under your feet twice.

    Reply
  91. KPgr8ful says

    May 7, 2013 at 11:31 am

    18:45
    BPU
    JR
    24" box jumps
    Jumping PU
    Rest as rx'd

    Reply
  92. Kathy Cohen says

    May 7, 2013 at 11:34 am

    12:01, gpu, k2e floor, 16 pull-ups jump

    Reply
  93. sullyjam says

    May 7, 2013 at 3:54 pm

    21:03

    * Did first 5 pull-ups, then assisted the last 20!

    Reply
  94. Jess Dooley says

    May 7, 2013 at 5:26 pm

    27:46 1/2 bpu, 20 on squats, 6"jumps

    Reply
  95. Lea says

    May 7, 2013 at 8:41 pm

    16:17

    200 JR
    13" Box Jump
    20# front squat
    5 attempted pull ups (about half way!!)l 20 jumping

    Reply
  96. Diana says

    May 7, 2013 at 9:24 pm

    I must have messed up my time didnt post. Im too tired 2 rewrite

    20:04 some modifications

    felt like I was stuck in tar!

    Reply
  97. Jen Morse says

    May 8, 2013 at 11:00 am

    19:28, compared to 18:27, I am impressed with my improvement considering this was much harder than the one originally posted.
    boy pu's
    double under's (they take me forever but I did them!)
    21" box
    55# front squats
    jumping pull ups
    🙂

    Reply
  98. Michelle V says

    May 8, 2013 at 11:18 am

    17:14 with modifications GPU floor k2e, 10# squats, modified pullup

    Reply
  99. Brittany says

    May 8, 2013 at 2:59 pm

    Run 1 mile
    I stopped my timer so about 13 minutes
    6 k2e on the bar
    Jumping pull-ups and no weight on squats compared to 16:10 previously

    Reply
  100. Kimberly says

    May 8, 2013 at 4:43 pm

    11:55
    200 jump rope
    Step ups for box jumps
    Assisted pull ups
    Standing KTE for sit ups
    20 weeks pregnant

    Reply
  101. angiediazo says

    May 8, 2013 at 5:08 pm

    I did this today.
    time: 26:46
    All boys Push-ups
    18" box jumps
    Knees to chest
    Assisted pull ups

    Reply
  102. LLC says

    May 8, 2013 at 6:13 pm

    20ish minutes, doing the modified version.

    Reply
  103. Melody Hunsaker says

    May 9, 2013 at 4:46 am

    20:30 7 BPUs then the rest girly. Jumped without rope, pull ups were done on Total Gym top pin.

    Reply
  104. Ann Rohlfing says

    May 10, 2013 at 12:39 pm

    14:19 lat pulldown for pull-ups, 10" box

    Reply
  105. Ann Rohlfing says

    May 10, 2013 at 12:41 pm

    14:19 lat pulldown for pull-ups, 10" box

    Reply
  106. Andrea Robinson says

    May 13, 2013 at 12:04 am

    Push-ups – girls
    200 jump ropes
    Knees to Elbows on floor
    Box Jumps – 12" box
    Skipped pull ups
    Felt super worn down… 🙁
    TIME: 16:43.1

    Reply
  107. Maria Ernestine says

    May 13, 2013 at 10:42 am

    Pat – 15:02 #65
    Maria – 15:56 – #45 band pu's

    Reply
  108. Christy Homan says

    May 20, 2013 at 9:46 pm

    16:43 gpu, band-assisted pull-ups, 24" box

    Reply
  109. Olivia says

    June 12, 2013 at 4:16 am

    12:24.5

    Reply

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