Hiit Mama workouts are timed so time yourself and go as FAST AS YOU CAN!! That is how you get the cardio in. If you are a new Hiit Mama, just start with the workout of the day (WOD)...no need to go back to the first post because we will eventually repeat all those workouts. Make sure and post your time in the comment section so you can track your progress! Also, there are video demos of each exercise we do down the right side bar.

Jun 11, 2012

Monday 06.11.12

"Hope"

3 rounds of:
Burpees
Power snatch, 20-30 lbs
Box jump, 18" box
Thrusters, 20-30 lbs
Knees to elbows

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

For example: Start your timer and do as many burpees in the 1st minute as possible, then for the second minute, as many power snatches as you can, and on for 5 minutes total for the 1st round. You get a 1 minute break and then you start again, 2 more times with a 1 minute break between each round. The WOD should total 17 minutes if you include the 1 minute breaks. Keep track of your reps for each exercise and then give yourself 1 point for each rep. Add them up and that is your score.

Add your points and post them to comments.

 Workout for Hope


14 comments:

Valentine said...

Burpees: 44
Power Snatch (Alt. arms 12 lbs): 44
Box Jump (18"): 60
Thrusters (24 lbs): 57
Knees to Elbows: 40

I think I did this right.

Ian and Amy said...

243
Burpees 43
Snatch. 36
Box jumps 45
Thrusters 61
Leg lifts 58
(Held on to the chair legs above my head)

Jodie said...

Burp 48
Snatch 52
Box 71
Thrust 88
Knees 47
306

Sharon said...

245
Burpees-45
Snatch-54
Box Jumps-43
Thrusters - 53
kte's- 50

Ricochet said...

238
Burpees- 37
Snatch 25lbs- 54
Box Jump- 38
Thruster 25lbs- 53
Knees to Elbows(plank)- 56

Anonymous said...

why no pics of the blogger? You must have been doing CrossFit for a while now (2 years?), how are your results? Are you still doing the workouts? I wondered if the scaled down workouts (for femininity) are getting you the results you want?

Amy W. said...

39 burpees
48 power snatch 10lb
49 box jumps 16.5in
75 thrusters 10lb
79 knees to elbows
290

Jenni said...

Yes I still do every WOD. I have been a crossfitter for a little over a year. I have gotten awesome results but am constantly progressing. My last baby is almost 2 so I am still a work in progress. For now I just use the Crossfit pictures. ;)

Jenni said...

GO AMY!!!

Jenni said...

Burpees-39
Snatch-71 (only 10 lbs bec Chris was using weights)
Box-87
Thruster-95 (10 lbs)
KTE-60

Score: 352

Brent and Britta said...

I'm totally going to take a picture of you getting your crossfit on for the blog!

Jenni said...

Oh crap.

Jenni said...

Chris did the original WOD:

"Hope"

Three rounds of:
Burpees 75 pound
Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

Burpees=49
Snatch=51
Box=112
Thrusters=55
Pull-ups=42

309
50lbs all

Lea said...

208 a year after this was posted (just in case it comes up again ;-) )