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Hiit Mamas

Drop Your Excuses To The Floor

Wednesday 03.05.14

“Francesca”

3 rounds, 21-15-9 reps, for time of:
Thrusters, 20 lbs (total)
Butterfly sit-ups

It will look like this:
21 Thrusters
21 BFSU
15 Thrusters
15 BFSU
9 Thrusters
9 BFSU
Repeat entire thing 2 more times.

Compare to 11.15.13

Post time to comments.

90 DAY CHALLENGE V: DAY 56
Vi-shake
no caffeine
no soda  
only 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
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Tagged With: 21-15-9, 3 rounds, 90 Day Challenge, Francesca, sit-up, thruster 57 Comments

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Comments

  1. Joanne says

    March 5, 2014 at 10:57 am

    11:33

    Reply
  2. Stephanie says

    March 5, 2014 at 11:42 am

    Did 30# 2 rounds, 20# last round

    10:15

    Reply
  3. Denise says

    March 5, 2014 at 11:42 am

    11:53
    20 lbs

    Reply
  4. Julie says

    March 5, 2014 at 12:10 pm

    12:05
    25#
    Arms crossed

    Reply
  5. Kim Jackson says

    March 5, 2014 at 12:15 pm

    11:49
    20lbs

    Reply
  6. Becky says

    March 5, 2014 at 12:18 pm

    12:23 compared to 16:17 with push-ups and 17:19 with sit ups!!

    Reply
  7. Kirsten says

    March 5, 2014 at 12:46 pm

    14:41
    20 lb first round and 21, 15 for all the rest

    Reply
  8. martha says

    March 5, 2014 at 1:39 pm

    10:56…I was trying to get under 11:00…yes!!

    Reply
  9. mbrous2 says

    March 5, 2014 at 1:51 pm

    12:03, 35#…WOW!
    Did this 1-5-14 (just 2 months ago) 11:38, 25#
    25 seconds slower, 10# heavier
    Keep up the great work, Mamas! Your body is amazing if you get your brain out of its way!

    Reply
  10. Brittany Trausch says

    March 5, 2014 at 2:07 pm

    As required 13:14

    Reply
  11. jamie says

    March 5, 2014 at 2:13 pm

    17.46

    Reply
  12. Kasey Pittman says

    March 5, 2014 at 2:19 pm

    20lb thrusters

    total: 15:28

    Reply
  13. NatalieT says

    March 5, 2014 at 2:56 pm

    Ran 2mi
    14:52 20#

    Reply
  14. Brent and Britta says

    March 5, 2014 at 3:02 pm

    Not going to post my time because it's not applicable with my modifications.
    10 lb. thrusters
    Plank mountain climbers to accommodate diastasis

    Reply
  15. The Boyos says

    March 5, 2014 at 3:47 pm

    First time ever!
    I couldn't figure out what BFSU's were (now I know–just didn't read the instructions right the first time) so I did normal sit-ups.
    8lb dumbbells
    Only 2 rounds….I was dying!
    9:10

    Reply
  16. Jen Roe says

    March 5, 2014 at 3:53 pm

    Ran 4.5 miles

    10:03. 35lbs

    Reply
  17. Kari F. says

    March 5, 2014 at 4:50 pm

    11:28
    30# thrusters

    That was rough.

    Reply
  18. Maura Sumpter says

    March 5, 2014 at 4:54 pm

    13:41 35# thrusters. Then RPM.

    Reply
  19. Mandy Crow says

    March 5, 2014 at 5:00 pm

    13:11

    Rode my spin bike to finish workout at 30 mins.

    Reply
  20. aj says

    March 5, 2014 at 5:01 pm

    6:51 only got two rounds plus 21 thrusters and sit-ups
    20# thrusters

    Reply
  21. James Family says

    March 5, 2014 at 5:38 pm

    14:03
    #35 thrusters

    3 mile run

    Reply
  22. Andrews family says

    March 5, 2014 at 5:44 pm

    This was my first WOD to repeat since baby #3!!

    11/15/13
    2 months postpartum
    #16 thrusters, push ups
    12:49

    3/5/14
    6 months postpartum
    #20 thrusters, CFSU
    11:42!!!!!!

    My thrusters were 4# heavier and I beat my time by over a minute! Thank you Jenni! I just love being a HIIT Mama!

    Reply
  23. Heather Foster says

    March 5, 2014 at 6:14 pm

    9:42 20lb bar
    Beat my previous time šŸ™‚

    Reply
  24. Alycia Mummert says

    March 5, 2014 at 6:29 pm

    13:28
    Used 2-12# DB for thrusters.
    Great workout!

    Reply
  25. Aub says

    March 5, 2014 at 6:39 pm

    10 min flat

    Reply
  26. Kallie.H. says

    March 5, 2014 at 6:51 pm

    17:58

    Round 1: 20 lbs
    Round 2: 16 lbs
    Round 3: 20 lbs

    Reply
  27. Mary O'Reilly says

    March 5, 2014 at 6:59 pm

    I find that doing HIIT on my own gets boring. Plus, I never push myself as hard as I do when I’m using this killer coached HIIT album I found on iTunes: http://bit.ly/HIIT_Mix_iTunes.

    Reply
  28. Rachelle says

    March 5, 2014 at 8:01 pm

    15:02
    25# thrusters to below parallel

    Rowed 3 miles
    27 burpees

    Reply
  29. Melissa says

    March 5, 2014 at 8:22 pm

    Did 3/4 WOD before this one
    12:48
    16# thrusters
    Dying!!

    Reply
  30. Isabel H. says

    March 5, 2014 at 8:52 pm

    17:35
    30# Thrusters
    Arms crossed on BFSU's
    Happy hump day, mamas!!!

    Reply
  31. Jenni says

    March 5, 2014 at 9:06 pm

    14:41
    20 lbs butt to floor thrusters
    Arms crossed for BFSU.

    I have no idea how the first couple of you did 3 rounds in 10 minutes! I was pushing and I was right around 5 minutes a round!!!

    Reply
    • Jenni says

      March 5, 2014 at 9:15 pm

      18:22 in November! I'll take that 4 minute improvement!!!

      Reply
  32. Madison says

    March 5, 2014 at 9:43 pm

    9:55
    20# thrusters

    Reply
  33. Maggie Garcia says

    March 5, 2014 at 10:02 pm

    Martha…..you motivated me…..tried hard hard hard for an under 11:00

    11:06 (I'll take it:))

    Ran 3.5

    Reply
  34. Elizabeth says

    March 5, 2014 at 11:05 pm

    11:03. great arm workout.yoga afterwards.

    Reply
  35. Alyoung05 says

    March 5, 2014 at 11:10 pm

    2 rounds in 12:34
    20# thrusters
    Rough day… Glad I did something.

    Reply
  36. Katie C. says

    March 5, 2014 at 11:41 pm

    13:43 as rx'd

    Reply
  37. Donette says

    March 6, 2014 at 1:23 am

    17:20. A little slower than last time, but I had to take several breaks for coughing due to just getting over a resp/sinus infection. I don't know how you all do these so fast!!

    Reply
  38. Brittany says

    March 6, 2014 at 1:41 am

    12:09 w/ 20#

    Reply
  39. Jennifer Gores-Todd says

    March 6, 2014 at 1:41 am

    10:20

    Reply
  40. laura says

    March 6, 2014 at 3:13 am

    10:47 as rxd compared to 12 min last time. A 2 min difference!

    Reply
  41. Jana Pace says

    March 6, 2014 at 4:44 am

    14:12 butt as close to floor as I could!

    Reply
  42. Linda Slater says

    March 6, 2014 at 4:50 am

    10:22
    Bet my last time by 2 minutes – feeling strong!

    Reply
  43. FroehlichAdoption says

    March 6, 2014 at 12:51 pm

    10:52 20# Did BSU the first round of 21 but they hurt my tailbone so did a version of KTE on floor pilates style šŸ™‚

    Reply
  44. Heather Lipe says

    March 6, 2014 at 1:30 pm

    8:38
    Did a ton of abs yesterday at insanity, so I decided to repeat the workout from last November, subbing push-ups for sit-up.
    20# thrusters
    Happy to report that this time was one minute faster AND I did all boy pushups!!!! Yeah!!!!

    Reply
  45. Katie Towsen says

    March 6, 2014 at 4:07 pm

    13:10 with 30 lbs.

    Thanks!

    Reply
  46. Shawntae Berry says

    March 6, 2014 at 4:38 pm

    12:11

    Reply
  47. Marguerite Spriggs says

    March 6, 2014 at 10:29 pm

    7:47 only did 2 rounds after running 3 miles and doing 3/6 wod

    Reply
  48. Creative Corner says

    March 6, 2014 at 10:36 pm

    15.2 great!

    Reply
  49. slydegirll says

    March 7, 2014 at 2:01 am

    16:47 had to breathe a few times in the last round. 25#

    Reply
  50. Tammy Kelly says

    March 7, 2014 at 4:00 pm

    Doing this on Friday since I can't run (still in recovery mode)…. not pushing myself until I'm completely better.

    Only 1 1/3 rounds – 7:24

    Reply
  51. Julie A. says

    March 7, 2014 at 8:27 pm

    20#
    12:05

    Reply
  52. Jen23 says

    March 8, 2014 at 7:31 pm

    13:15
    20lbs

    Reply
  53. Rachael says

    March 11, 2014 at 1:34 pm

    13:49 as rx'd

    Reply
  54. Maria Ernestine says

    March 12, 2014 at 12:23 pm

    Pat 17:56 #65 (2:20 improvement) same weight

    Maria 18:54 #45 (1;54 improvement) increased weight by #10

    Reply
  55. Diana says

    March 13, 2014 at 10:56 pm

    late posting this but I did it!

    2014: 12:57 1st rd 30# thrusters rest as rx'd

    2013: 15:21 as rx'd

    Whoop whoop I killed it! Took more than 2 minutes off my time and up the weights on the 1st round yeah me.

    Reply
  56. Loved On Studio says

    March 15, 2014 at 2:36 pm

    2 rounds, 14:57
    Round 1 with 45 lbs
    Round 2 with 55 lbs

    Reply

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