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  1. 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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  2. 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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  3. 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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  4. 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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  5. 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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  6. Tiny cfhc CrossfitHillcrest
    19 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell, GHD
    Workout:

    Warmup: Review ghd sittup, if you haven’t done these in last month, do partial range.

    Skill: 5 Sets of 5 Strict HSPU, 10-15 GHD Sittup (back and forth, NFT but keep moving).

    WOD:

    10 Minute AMRAP

    laddering up by 3’s (3,6,9..)

    Thrusters (95#/65#)
    Pull Ups

    L1: 45#/35#, ring rows L2: 75#/55#, assisted pull ups

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  7. User clipart Cary-27103
    Sqwats! - 2017 JUN 18 - Workout
    Body Parts: Quads | Glutes | Hamstrings
    Length: 75 minutes
    Equipment: Barbell, dumbbell, Kegelbell, GHD
    Workout:

    5-minute foam roll
    10-minutes warm-up on Treadmill

    Kegelbell Hip Hinges
    5 sets of 15 reps
    Rest: one minute between sets

    Back Squats
    2 x 50% warm up - 6 reps each set
    1 x 65% working set - 5 reps
    1 x 70% working set - 5 reps
    1 x 75% working set - 5 reps
    1 x 80% working set - 5 reps
    1 x 85% working set - 5 reps
    Rest: two minutes between sets

    Front Squats
    2 x 50% warm up - 6 reps each set
    1 x 70% working set - 6 reps
    1 x 75% working set - 6 reps
    1 x 80% working set - 6 reps
    Rest: two minutes between sets

    Good mornings
    2 x light weigt warm-up set - 20 reps
    3 x medium weight working set - 15 reps
    Rest: one minute between sets

    Glute Hamstring Raises
    depends on experience with this exercise
    beginner: 1 set of 5 reps
    intermediate: 2 sets of 8 reps
    advanced: 3 seets of 10 reps
    Rest: one minute between sets

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  8. Tiny profile Scipio
    Hatch 11-2 - Workout
    Body Parts: Quads
    Length: 30 minutes
    Equipment: Barbell
    Workout:

    back sqt
    1*5 60%
    1*3 70%
    1*2 80%
    1*2 90%
    1*1 95%
    1*1 103%

    front sqt
    1*5 60%
    1*5 70%
    1*5 75%
    1*5 75%

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  9. Tiny mf MensFitness
    The dumbbell circuit for cannonball shoulders - Workout
    Body Parts: Shoulders
    Length: 45 minutes
    Equipment: Dumbbells
    Workout:

    The dumbbell circuit for cannonball shoulders (do 5-10 rounds)
    1. SQUAT AND CURL AND PRESS
    Reps: 10 Rest: 0 sec.

    2. RENEGADE ROW
    Reps: 10 Rest: 0 sec. How to:
    Perform a pushup with every rep

    3. DUMBBELL SQUAT PUNCH
    Reps: 10 Rest: 30-60 sec.

    Post quick switch conditioning main 1280
    mf
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  10. Tiny cfhc CrossfitHillcrest
    17 Jun 2017 - Workout
    Body Parts: Chest, legs
    Length: 40 minutes
    Equipment: Erg, Barbell
    Workout:

    Skill: HS Walking or wall walks for 10 minutes – accumulate max distance in 5 minutes or 5×1-3 wall walks.

    WOD: 2 Rounds Partners work one at a time to complete all movements before moving to the next. For time:

    40 Hang Power Cleans (115/75)
    20 Cals on Rower
    30 Hang Power Cleans (115/75)
    30 Cals On Rower
    20 Hang Power Cleans (115/75)
    40 Cals on Rower

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  11. Tiny download CompTrain
    Harley Love - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    1. Barbell Benchmark
    "Isabelle"

    2. Conditioning
    "Harley Love"
    6 Rounds:
    13 Thrusters (95/65)
    14 Pull-ups

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  12. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 40 - MEET DAY - Workout
    Equipment: Barbell
    Workout:

    WARM UP LIKE A MEET.

    SNATCH: you get 3 attempts to get your max snatch

    CLEAN AND JERK: SAME AS SNATCH.

    jyd
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  13. Tiny profile Scipio
    Hatch 10-2 - Workout
    Body Parts: Quads
    Length: 30 minutes
    Equipment: Barbell
    Workout:

    back sqt
    1*5 60%
    1*5 65%
    1*5 70%
    1*5 75%

    front sqt
    1*5 60%
    1*5 65%
    1*5 70%
    1*5 70%

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  14. Tiny army physical fitness program image ts600 AFBC
    AFBC Benchmark #3 - Workout
    Length: 30 minutes
    Equipment: Slamball
    Workout:

    AMRAP 15 of:

    5 Slamballs (20# / 15#)
    5 HR push-ups
    10 Slamballs
    10 Sit-ups

    Rest 3:00 THEN

    5 X 200m Row sprints, rest 1:00 between sprints

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  15. Tiny cfhc CrossfitHillcrest
    Filthy Fifty - Workout
    Length: 30 minutes
    Workout:

    For time:

    50 Box jumps (24″ / 20″)
    50 Jumping pull-ups
    50 Kettlebell swings (35# / 26#)
    50 Walking lunges
    50 Knees to elbows
    50 Push press (45# / 35#)
    50 Back extensions
    50 Wall ball shots (20# / 14#)
    50 Burpees
    50 Double unders

    LAST PERFORMED 7/12/16

    Accessory: 2 min saddle, 2 min each side couch pose, 2 min wall straddle

    wod
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