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Hiit Mamas

Drop Your Excuses To The Floor

Tuesday 12.31.13

HERO WOD

Complete as many rounds as possible in 10 minutes of:
8 Knees to elbows
8 Dumbbell thrusters, 10 lb dumbbells
12 Dumbbell walking lunges,10 lb dumbbells (12 total steps)

Post rounds completed to comments.

In honor of U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, who died on August 8, 2012 from injuries suffered during a suicide bomb
attack in Kunar province, Afghanistan. He is survived by his wife
Heather, daughters Nyah and Ava, and son Garrett.

90 DAY CHALLENGE IV: DAY 86
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day 
no fried food
8 hours of sleep
eliminate wheat 
finish strong!

NEXT 90 DAY CHALLENGE BEGINS: January 6
get your shakes
gather your equipment
join the challenge

start 2014 off strong!

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Tagged With: 90 Day Challenge, AMRAP, Hero, KTE, lunge, thruster 40 Comments

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Comments

  1. Stephanie says

    December 31, 2013 at 12:13 pm

    7 Rounds + 2 KTE
    All KTE on bar

    Reply
  2. Brittany Trausch says

    December 31, 2013 at 1:00 pm

    6 rounds
    Kte on floor
    5lbs dumbbells
    Not feeling well today, it is amazing how 5lbs feels so heavy when you don't feel well.

    Happy New Year's!

    Reply
  3. Heather Lipe says

    December 31, 2013 at 1:12 pm

    9 + k2e
    K2e on floor

    Reply
  4. aj says

    December 31, 2013 at 1:13 pm

    9 rounds
    K2e on floor
    All weight as rx'd

    My legs were BURNING out there! I'm sure I will feel this WOD soon enough! Glad to do this WOD.

    Reply
  5. Becky says

    December 31, 2013 at 1:45 pm

    7 rounds as rx'd

    Reply
  6. James Family says

    December 31, 2013 at 2:04 pm

    7 rounds
    k2e on bar
    30# db thrusters and walking lunges.

    Ran 6x400m at race pace.
    30 burpees

    Reply
  7. Denise says

    December 31, 2013 at 2:08 pm

    6 rounds plus kte and 4 thrusters then timer buzzed. Used 30 seconds to finish 7 rounds.
    30 lbs for thrusters and lunges

    I did similar WOD from crossfit.com on the 26th and i improved (amazing how reporting your score motivates you!)

    Happy New Year mamas!!

    Reply
  8. Kirsten says

    December 31, 2013 at 2:29 pm

    6 rounds
    Standing ke (wish I had a bar!!)
    30 lb everything else

    Reply
  9. Ian and Amy says

    December 31, 2013 at 2:44 pm

    7 + kte

    Reply
  10. Kim Jackson says

    December 31, 2013 at 3:04 pm

    6 rds plus Kte on 7th.
    Weights as Rx'd.
    Kte on bar….so much better on these than a year ago when I started!!'
    Another great wo!!!

    Reply
  11. Julie says

    December 31, 2013 at 3:13 pm

    6 rounds plus KTE on 7th
    25# thrusters & lunges
    Took 45 sec and finished 7th round.

    Reply
  12. Rachael says

    December 31, 2013 at 3:32 pm

    5 lunges short of 8 rounds. Sore throat and achy today so not bad!!

    Reply
  13. Rissa W says

    December 31, 2013 at 3:52 pm

    8 rounds, was on 10th lunge when timer went off, finished so 9 total.
    30# thrusters
    3 rounds lunges with 30#, last 6 with 20#.

    Reply
  14. Mandy Crow says

    December 31, 2013 at 4:05 pm

    8 rounds as RX'd

    Continued for an extra 10 minutes for a total of 14 rounds.

    Great workout!

    Reply
  15. Amber Carter says

    December 31, 2013 at 4:20 pm

    7 rounds

    Reply
  16. Alicia says

    December 31, 2013 at 4:32 pm

    6 rounds…hard!!!
    S – 7 rounds

    Reply
  17. Jen Roe says

    December 31, 2013 at 4:38 pm

    Ran 4 miles

    10 rounds (I had 2 lunges left when the timer went off)

    KTE on bar
    15lb DB (30lbs total)

    Have a safe and Happy New Year everyone. Thanks Jenni for keeping us all motivated and accountable for our fitness.

    Reply
  18. Maura Sumpter says

    December 31, 2013 at 4:55 pm

    6 rounds. Then taught body pump.

    Reply
  19. Kristin says

    December 31, 2013 at 5:18 pm

    8 rounds +K2e
    k2e on ground, 15# med. ball for weight

    Reply
  20. Katie Fuller says

    December 31, 2013 at 5:58 pm

    7 rounds + 8 ktes
    40 lb thrusters
    30 lb lunges

    Reply
  21. Shawntae Berry says

    December 31, 2013 at 6:20 pm

    7

    Reply
  22. Deborah says

    December 31, 2013 at 6:39 pm

    6 and KTE on 7th

    KTE on floor

    Reply
  23. Kari F. says

    December 31, 2013 at 7:11 pm

    7 rounds as rx'd with a few seconds to spare. Did this one this weekend, kicked my butt then, did a little better this time around, little more than a round more.

    Reply
  24. laura says

    December 31, 2013 at 8:45 pm

    8 rounds+kte. 20lbs thrusters,10lbs lunges

    Reply
  25. Katie C. says

    December 31, 2013 at 8:58 pm

    7 rounds as rx'd

    Reply
    • Katie C. says

      December 31, 2013 at 8:59 pm

      Ooh wait! Kte on back on floor

      Reply
  26. Andrews family says

    December 31, 2013 at 11:50 pm

    6 rounds plus K2E and thrusters
    K2E on floor

    Reply
  27. mbrous2 says

    January 1, 2014 at 12:22 am

    6 + Kte, thrusters, 7 lunges…finished rd 7 at 10:16
    Kte on bar, 35#, 20#

    Reply
  28. Carol says

    January 1, 2014 at 3:39 pm

    8 rounds as RX'd
    Forgot to post yesterday…

    Reply
  29. Melissa says

    January 1, 2014 at 5:29 pm

    Didn't do on NYE, just did it this morning on Jan 1. Will rest/recover then do today's wod.

    7 full rounds, 6 lunges shy of 8 rounds.

    K2E on ground.

    Reply
  30. martha says

    January 2, 2014 at 4:39 pm

    Exactly 8
    k2e on ground

    Reply
  31. jf1275 says

    January 2, 2014 at 5:02 pm

    9 full rounds in 10:23.

    Then –
    Spiderman climb – 30 sec.
    Run in place – 30 sec.
    Rotating planks – 30 sec.
    Run in place – 30 sec.
    X-body mountain climber – 30 sec.
    Run in place – 30 sec.
    Squat and thrust – 30 sec.
    Run in place – 30 sec.

    And 25 side leg lifts, each leg.

    Definitely felt that one on Wednesday! =)

    Reply
  32. Creative Corner says

    January 3, 2014 at 4:56 am

    6 rounds plus k2e and thrusters

    Had to sub lunges with squats having problems with my knee

    Reply
  33. AmyD says

    January 4, 2014 at 2:56 am

    6 rounds plus KTE and thrusters. Finished the lunges after the buzzer. Only had 8#s so added 3 reps to thrusters and lunges. Also KTE on floor.

    Reply
  34. Mrs. Stamp says

    January 5, 2014 at 2:20 am

    6 rounds plus k2e and thrusters
    K2E on floor , out of breath!
    Completed Sat.

    Reply
  35. Mrs. Stamp says

    January 5, 2014 at 2:40 am

    17:14
    After Tuesday WOD, on Sat.
    Lots of doubling up needs to get done!

    Reply
  36. Mrs. Stamp says

    January 5, 2014 at 2:55 pm

    opps, last comment was for Fri WOD

    Reply
  37. Jessi V says

    January 5, 2014 at 5:00 pm

    6 Complete Rounds
    7th round all KTE, All Thrusters, 6 Lunges
    35lb Thruster
    40lb Lunges

    Reply
  38. Lucy says

    January 6, 2014 at 12:37 am

    Medina sisters:
    5 rounds using 10lb dumbbells

    Reply
  39. Maria Ernestine says

    January 7, 2014 at 1:17 pm

    Pat and Maria 6 rds and thru 2 thrusters on the 7th.

    Pat – #25db's, 15db's (lunging)
    Maria #20 all

    Reply

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