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  1. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 38 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    - SNATCH: WORK UP TO 75%X1, 80%X1X2

    - CLEAN AND JERK: SAME AS SNATCH

    - FRONT SQUAT: 3, 2, 1, 1, 1,

    - GOOD MORNINGS X 7 X 2 SETS.

    jyd
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  2. Tiny na sv29i 400x400 InvictusFitness
    14 Jun 2017 - Workout
    Body Parts: Legs, Quads
    Length: 60 minutes
    Equipment: Barbell, kettlebell
    Workout:

    A.
    Eight sets of:
    Back Squat x 2-3 reps @ 30X1
    Rest 2 minutes
    (These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

    B.
    Complete as many rounds and reps as possible in 6 minutes of:
    3 Thrusters (135/95 lbs)
    6 Pull-Ups
    12 Kettlebell Swings (32/24 kg)

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  3. Tiny army physical fitness program image ts600 AFBC
    14 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Kettlebell
    Workout:

    For time:

    30 Sit-ups
    10 Alternating KB snatches into a lunge
    Run 300m
    20 Sit-ups
    20 Alternating KB snatches into a lunge
    Run 300m
    10 Sit-ups
    30 Alternating KB snatches into a lunge
    Run 300m

    Rest 3:00 THEN

    AMRAP 6 of:

    8 Burpees
    8 Box jumps
    8 Pull-ups

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  4. Tiny cfhc CrossfitHillcrest
    14 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    JAY FROM J&J GRASSFED BEEF WILL BE AT THE BOX FOR ALL CLASSES. HE’S A WEALTH OF KNOWLEDGE ABOUT CATTLE RANCHING; IF YOU’VE GOT ANY QUESTIONS ABOUT BEEF, WHY YOU SHOULD MAYBE EAT IT, AND WHAT KIND YOU SHOULD EAT, HE’S THE BEST GUY I KNOW TO ASK.

    CrossFit WOD Class

    Strength: Split Jerks (from the rack) 2 every 1:30 6x start off at 65%

    WOD:

    For time:

    10-1 Deadlift 225#/155# & Pushups * scale as necessary

    Accessory: Accumulate 1:00 in the L-Sit

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  5. Tiny profile Scipio
    Hatch 9-2 - Workout
    Body Parts: Quads
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    back sqt
    1*5 65%
    3*5 75%

    front sqt
    4*5 65%

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  6. Tiny cfhc CrossfitHillcrest
    13 Jun 2017 - Workout
    Body Parts: Quads, hamstrings, legs
    Length: 60 minutes
    Equipment: Erg, Barbell
    Workout:

    Strength: Find a 5RM Back squat 5x (15 minutes)

    WOD:

    2 min max cal row, 2 min rest, 2 min air squats 2 min rest x 3 * Be impressed by intensity, not volume.

    Do more work in less time—not more work in more time- Greg Glassman

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  7. Tiny mf MensFitness
    The no-frills circuit to incinerate excess fat - Workout
    Body Parts: Full body
    Length: 30 minutes
    Equipment: Dumbbells
    Workout:

    The no-frills circuit to incinerate excess fat (do 4-6 rounds):

    1. JUMPING LUNGE
    Reps: 10 Rest: 0 sec.
    2. PLYO PUSHUP
    Reps: 10 Rest: 0 sec.
    3. SQUAT AND CURL AND PRESS
    Reps: 10 Rest: 0 sec.
    4. PLANK
    Reps: Hold to failure Rest: 60 sec

    mf
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  8. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 37 - EMEMBER SATURDAY WORKOUT - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    - SNATCH: WORK UP TO 75%X1, 80%X1, 85%X1X3

    - CLEAN AND JERK: SAME AS SNATCH

    - FRONT SQUAT: 3, 2, 1, 1, 1, 1.

    - ABS. YOUR CHOICE.

    jyd
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  9. Tiny na sv29i 400x400 InvictusFitness
    Push Day - Workout
    Body Parts: Chest
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    A.
    Four sets of:
    Push Press x 3-5 reps
    Rest 2 minutes
    L-Sit Tuck to Extension x 7-10 reps @ 1212
    Rest 2 minutes

    B.
    Complete rounds of 21, 15, and 9 reps of:
    Strict Handstand Push-Ups
    Push Press (135/95 lbs)
    Push-Ups

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  10. Tiny army physical fitness program image ts600 AFBC
    12 Jun 2017 - Workout
    Body Parts: Quads, chest
    Length: 60 minutes
    Equipment: Kettlebell
    Workout:

    5 rounds for time of:

    10 Lateral parallete bar jump-overs
    10 Parallete bar push-ups
    :10s L-sit hold (cumulative)

    When finished, 5 burpees every minute until entire class is done with WOD. Rest 3:00 THEN:

    As many rounds as possible in 10 minutes of:

    8 Alternating KB snatches
    12 One-armed KBS
    16 Goblet squats

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  11. Tiny cfhc CrossfitHillcrest
    12 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell, plate
    Workout:

    Skill: Review Power Cleans & Barbell Cycling Tips.

    Strength: 5 sets: 5 strict chest to bar pullups (most people will use a band for this), 5 strict ring dips *if either of these are too easy for you, add a weight vest*

    WOD:

    For time (20 minute cap):

    800m run
    30 Power cleans 135#/95#
    30 Shoulder to overhead 135#/95#
    30 Plate Sit-ups 25#/15#

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  12. Tiny profile Scipio
    Hatch 9-1 - 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%
    front sqt
    1*5 65%
    1*4 75%
    1*4 80%
    1*4 85%

    | 1 | | 0
  13. Tiny sport 1235019 1280 1 Protein_Sparing_Modified_Fast
    Dumbbell Program B - Workout
    Body Parts: Full body
    Length: 60 minutes
    Equipment: Dumbbells
    Workout:

    Walking Lunge 3×8 for each leg

    Overhead Press 3×8

    Straight deadlift 3×8

    Lat pulldowns and pull ups (upon reaching 3×8, the person can start adding weight)

    Ab work 2×15 and Curls 2×10
    Superset (applicable to any kind of ab work)

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  14. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 36 - LAST WEEK OF THIS CYCLE - Workout
    Length: 75 minutes
    Equipment: Barbell
    Workout:

    THIS WILL BE A PEAKING WEEK. NOTE HOW I PROGRAM FOR THIS. AFTER SATURDAY’S WORKOUT YOU WILL HAVE A BASIC IDEA WHAT ITS LIKE TO MAX WHEN TIRED. THIS WEEK WILL BE AN EASIER WEEK TO BRING YOU BACK.

    -Snatch: work up to 75% of the weight you used on saturday x 1, 80%x1, 85%x1, 90%x1x2.

    -clean and jerk: same as the snatch

    -front squat: 3, 2, 1, 1, 1, 1, 1. heavy single.

    -ab work. your choice.

    -good mornings x 10 reps x 2 sets light.

    jyd
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  15. Tiny na sv29i 400x400 InvictusFitness
    Deadlift Day - Workout
    Body Parts: Lower Body
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    A.
    Deadlift
    Set 1 – 3 reps
    Set 2 – 2 reps
    Set 3 – 1 rep
    Set 4 – 3 reps
    Set 5 – 2 reps
    Set 6 – 1 rep
    Rest 3-4 minutes between sets

    B.
    Every minute, on the minute, for 10 minutes:
    3 Deadlifts @ 80-85% of today’s heavy single
    6 Burpees Over the Barbell

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