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.

Jul 23, 2012

Monday 07.23.12

"Sharon"

21-15-9 reps of:
Clean, 20-30 lbs
Sit-ups
Dips
Happy Birthday Sharon!
(yesterday....on the 22nd)

32 comments:

sandy said...

5:26

Beth said...

8:25.3 - First round of 21 dips I struggled through full dips, the last two sets of 15 and 9 I did chair dips.

Meredithe Matthews said...

7:05 :)

Valentine said...

6:35
chair dips
30 lbs cleans

Ian and Amy said...

6:01

Jaclyn said...

Just found your site over the weekend. I have wanted to join a crossfit community but I have two children 5 & 2. It's hard with no family around to help watch the kiddos. So thank you for this site!

7:38
20lbs

Betsy said...

4:47
Chair
35 lbs

After 5 mi run. Ugh.

Mel said...

4:53 doing squats with 20lb kb as no dbs for clean. chair squats.

Lacey B said...

Question on this:
Im new to crossfit, is it 1 round of 21 cleans, 15 sit ups, and 9 dips?
Thanks!

Dee said...

4:28 20lbs

Kelly said...

First day as a cross fit mama!

Finished in 9:17
20lbs
Chair dips

Meag said...

7:27
20lbs
Chair

Lacey B it is 21 rounds of all, 15 rounds of all, then 9 rounds of all

Lacey B said...

Thanks Meag!

Jenni said...

Thanks Meag for responding to Lacey's question. Meag is right, it is 21 reps of each, then 15 of each, then 9.

Duke~N~Morghan said...

3:43, 20 lb clean

Anonymous said...

6:46, 35lb clean
Chair dips( don't have rings)

( this was after coming home from the crossfit gym and doing 21-15-9 of pullups and 10lb overhead lunges)

Jenni said...

5:59
30 lb. Clean
Bench dips (which is what I meant)

Jenni said...

5:59
30 lb. Clean
Bench dips (which is what I meant)

Michelle said...

My first day as a Cross fit mama too!

4:40
20lb cleans
bench dips

Markie said...

HI ladies! Im new here, and new to cross fit!

6:07, 30 lb cleans, chair dips

Mindi Friedland said...

I'm new here too and am so glad I found this site!!

8:16 (20# cleans)

Mindi Friedland said...

*20# dumbbells

Janelle said...

I just started following your site and I have been doing the workouts for a few days. I know there are multiple types of "cleans" so which type are we supposed to do on this workout? Thanks

Janelle said...

I just started following your site and I have been doing the workouts for a few days. I know there are multiple types of "cleans" so which type are we supposed to do on this workout? Thanks

Jenni said...

Hi Janelle! Welcome!
If I just say clean, that is all it is, no squat, it can also be called a power clean. The basic movement is to bring the weights from the ground to your sholders. You can see a demo on my full site on the right side bar or you can YouTube it. :)

Jenni said...

Hi Janelle! Welcome!
If I just say clean, that is all it is, no squat, it can also be called a power clean. The basic movement is to bring the weights from the ground to your sholders. You can see a demo on my full site on the right side bar or you can YouTube it. :)

Janelle said...

Perfect thank you for the clarification!

Osaka-san said...

Thank you for your site! Do you use a bar? What type of a bar do you use?

Jenni said...

I do not yet have a bar so I use dumbbells for everything.

Anna Jackson said...

Do you modify dips by doing tricep dips on a chair or another way?

Jenni said...

Yes, sorry, from now on I will specify bench dips.

Elena said...

8:04 -- did Monday's AFTER Tuesday's wod...was a bit slow....