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Hiit Mamas

Drop Your Excuses To The Floor

Wednedsday 07.18.12

3 rounds for time of:8 Squat snatches, 20-30 lbs
7 Knees-to-elbows
Run 400 meters

original:
Three rounds for time of:
115 pound Split snatch, alternating legs, 8 reps
7 Bar muscle-ups
Run 400 meters

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Tagged With: 3 rounds, KTE, run, snatch 13 Comments

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Comments

  1. Betsy says

    July 18, 2012 at 12:18 pm

    i messed up my time… but I think around 8 min.

    Reply
  2. Katie says

    July 18, 2012 at 2:12 pm

    10:50
    20lb
    and knees to chest.

    Reply
  3. Jackie says

    July 18, 2012 at 2:39 pm

    12:00
    10lbs
    knees to chest

    This is my first CrossFit workout ever.

    Reply
  4. Duke~N~Morghan says

    July 18, 2012 at 3:12 pm

    8:38, 20 lb snatches.
    I pushed the girls in the jogger for the run (combine the run then did the rest of the wod)

    Reply
  5. Meag says

    July 18, 2012 at 3:43 pm

    10:52
    20lbs, Knees to chest

    Reply
  6. Ian and Amy says

    July 18, 2012 at 8:56 pm

    9:55
    Leg lifts in place of kte

    Reply
  7. Ashtin says

    July 19, 2012 at 12:36 am

    11:40
    20lbs, knees to chest

    Reply
  8. Elena says

    July 19, 2012 at 1:12 am

    10:45
    18lb body bar
    knees to chest

    Reply
  9. mary says

    July 19, 2012 at 2:18 am

    9:33
    20lbs
    7 sit-ups and 7 leg lifts in place of KTE

    Reply
  10. Valentine says

    July 19, 2012 at 5:53 am

    9:27
    Leg lifts instead of KTE.

    Reply
  11. Kristin Atkins says

    July 19, 2012 at 5:54 pm

    I just found your website, and am very intrigued! I'd love to try and start following along with your crossfit training…where should I start? I am VERY beginner…any suggestions?

    Reply
    • Jenni says

      July 19, 2012 at 10:18 pm

      Hi Kristin! Welcome!
      It doesn't matter if you are a beginner or have been crossfitting for years, we all start with the WOD (workout of the day). Go as fast as you can and time yourself. Finish no matter how long it takes. Then post your time so that when we repeat that WOD (usually every 6 months or so), you can track your progress. The workouts are fast and the improvement is even faster. You will surprise yourself all the time with what your body can accomplish. It is extremely rewarding and the results are ideal.
      If you go to the full site, tgere are video tutorials in alphabetical order on the right side bar as well as a short list of suggested equipment that is all available at Target. Let me know if you have any other questions. 🙂

      Reply
  12. kcfitmama says

    July 24, 2012 at 3:05 pm

    11:27
    35 lb bar
    Knees to elbows
    400 mtr track upstairs

    Reply

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