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  1. Tiny army physical fitness program image ts600 AFBC
    AFBC Benchmark #4 - Workout
    Length: 45 minutes
    Equipment: Kettlebell
    Workout:

    For total time:

    21-15-9 reps of:

    Sit-ups
    Push-ups

    Rest exactly 3:00 THEN

    3 rounds of:

    300m Run
    20 KBS (35# / 26#)
    20 Goblet squats (35# / 26#)

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  2. Tiny cfhc CrossfitHillcrest
    The Chief - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    Max rounds in 3 minutes of:

    3 Power Cleans 135/95#
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles. Score is rounds+ reps for EACH cycle. *scale as necessary

    Accessory: 3×10-15 glute ham raise on GHD

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  3. Tiny profile Scipio
    Hatch 12-1 - Workout
    Body Parts: Quads
    Length: 30 minutes
    Equipment: Barbell
    Workout:

    Back squat
    1*5 60%
    1*5 70%
    1*5 75%
    1*5 75%

    front sqt
    1*5 65%
    1*5 70%
    1*5 75%

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  4. Tiny mf MensFitness
    The dumbbell-heavy routine to look great shirtless - Workout
    Body Parts: Biceps, triceps, and lats
    Length: 30 minutes
    Equipment: Dumbbells
    Workout:

    The dumbbell-heavy routine to look great shirtless (do 5-10 rounds)
    1. INCLINE DUMBBELL FLYE
    Reps: 10 Rest: 0 sec.
    2. INCLINE DUMBBELL ROW
    Reps: 10 Rest: 0 sec.
    3. DUMBBELL CLEAN AND PRESS
    Reps: 10 Rest: 30-60 sec.

    Post gym room 1181824 1280
    mf
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  5. Tiny na sv29i 400x400 InvictusFitness
    Lucky Sevens - Workout
    Length: 60 minutes
    Equipment: Barbell, kettlebell
    Workout:

    A.
    Deadlift
    * Set 1 – 50% of possible 3-RM x 5 reps
    * Set 2 – 75% of possible 3-RM x 3 reps
    * Set 3 – 85% of possible 3-RM x 2 reps
    * Set 4 – 90-95% of possible 3-RM x 1 rep
    * Set 5 – Test 3-RM
    * Set 6 (optional) – Exceed Set 5 weight for 3-RM
    Rest exactly 3 minutes between lifts

    Perform these with PERFECT posture and mechanics.

    B.
    “Lucky Sevens”
    Complete as many rounds and reps as possible in 7 minutes of:
    7 Box Jumps (24″/20″)
    7 Burpees
    7 Kettlebell Swings (24/16 kg)

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  6. Tiny cfhc CrossfitHillcrest
    22 Jun 2017 - Workout
    Body Parts: Shoulder
    Length: 60 minutes
    Equipment: Dumbbells
    Workout:

    Skill: Bar muscle ups- Work on progressions. If you have them down, rock out 5x ME sets. Score will be total BMU’s for the day.

    WOD:

    In front of a clock set for 12 minutes:

    1 minute of double-unders
    1 minute of 50#/35# Alt. dumbbell snatches
    2 minutes of double-unders
    2 minutes of 50#/35# Alt. dumbbell snatches
    3 minutes of double-unders
    3 minutes of 50#/35# dumbbell snatches

    Score is total reps.

    Courtesy of Crossfit.com *scale as necessary

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  7. Tiny sport 1235019 1280 1 Protein_Sparing_Modified_Fast
    Intermediate Lower A - Workout
    Body Parts: Upper Body
    Length: 60 minutes
    Workout:

    OHP 3×5
    Flies 3×10
    Pull ups 3×8
    Pendlay Rows 3×8
    Face Pulls 3×12/Tricep press downs 3×10 Superset

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  8. Tiny mf MensFitness
    The no-equipment circuit to blast your core and chest - Workout
    Body Parts: Chest, core
    Length: 30 minutes
    Equipment: Bodyweight
    Workout:

    The no-equipment circuit to blast your core and chest (do 5-10 rounds):

    1. ALTERNATING SHOULDER TAPS
    Reps: 20 sec. Rest: 0 sec.
    2. ELBOW PLANK
    Rest: 0 sec.
    3. BODY SAW PLANK
    Reps: 20 sec. Rest: 0 sec.
    4. JUMPING JACK
    Reps: 60 sec. Rest: 30-60 sec.

    mf
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  9. Tiny army physical fitness program image ts600 AFBC
    21 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell, Slamball
    Workout:

    As many rounds as possible in 12 minutes of:

    12 Box jumps
    12 Box dips
    12 SDLHP

    Rest 3:00 THEN

    3 rounds for time of:

    Run 300m
    20 Seated medicine ball side-to-sides

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  10. Tiny cfhc CrossfitHillcrest
    21 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    Strength: Hang Squat Clean – work to a heavy single in 12 minutes.

    WOD:

    5-10-15-10-5 reps for time of:

    Overhead squats 115#/75#
    Toes to Bar

    L1: 45#/35#, knees to elbow L2: 75#/55#, TTB or knees to elbow

    wod
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  11. Tiny na sv29i 400x400 InvictusFitness
    21 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Bench, bodyweight
    Workout:

    A.
    Five sets of:
    Bench Press x 4-6 reps @ 20X1
    Rest 2-3 minutes

    B.
    Three rounds for time of:
    400 Meter Run
    40/30 Push-Ups
    40 Air Squats

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  12. Tiny cfhc CrossfitHillcrest
    21 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Kettlebell, slamball
    Workout:

    Strength: 7 EMOM- 3 Deadlifts starting @60% increase weight if deemed fit. Score will be heaviest weight for the day.

    WOD:

    3 rounds for time:

    21 Kettlebell swings 53#/35#
    15 box jumps 30″/24″
    9 Ball Slams 40#/30#
    Run 400 meters

    L1: 26#/18#, 20″/16″, 20#/15# L2: 35#/26#, 24″/20″, 30#/20#

    Accessory: Accumulate 2 minutes in Hollow Rock.

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  13. Tiny sport 1235019 1280 1 Protein_Sparing_Modified_Fast
    Intermediate Lower A - Workout
    Body Parts: Lower body
    Length: 60 minutes
    Workout:

    Weighted Back Extensions 3×8
    Squats 3×5
    The Leg Press 3×10
    The Ab work 3×15/Calf raises 3×12 Superset
    Leg Curls 3×10

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  14. Tiny na sv29i 400x400 InvictusFitness
    19 Jun 2017 - Workout
    Body Parts: Full body
    Length: 60 minutes
    Equipment: Wallball, barbell
    Workout:

    A.
    Three sets of:
    Front Squat x 4-6 reps @ 41X1
    Rest 2 minutes
    Weighted Pull-Ups x 2-3 reps @ 2110
    Rest 2 minutes

    B.
    Five sets for times of:
    15 Wall Ball Shots
    15 Pull-Ups
    Rest 60 seconds

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  15. Tiny army physical fitness program image ts600 AFBC
    19 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Kettlebell, jumprope, Slamball
    Workout:

    Work on double-unders for 5 minutes.

    Partner WOD; one partner works, other partner rests. For time:

    Row 1000m
    Run 600m
    200 Single-unders OR 50 Double-unders or attempts
    100 KBS
    80 Sit-ups
    60 Slamballs
    40 KB ground to overhead
    20 Push-ups

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