All Posts

  1. Tiny na sv29i 400x400 InvictusFitness
    08 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell, dumbbells
    Workout:

    A.
    Four sets of:
    Dumbbell Walking Lunges x 20 steps @ 1010
    Rest 90 seconds
    Ring Dips x Max Reps @ 2111
    (please stick to the tempo prescription)
    Rest 90 seconds

    B.
    Complete as many rounds and reps as possible in 10 minutes of:
    5 Power Cleans (135/95 lbs)
    10 Strict Handstand Push-Ups

    | 0 | | 0
  2. Tiny cfhc CrossfitHillcrest
    08 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Rope, Erg
    Workout:

    Skill: Rope climbs- Accumulate 10 rope climbs. Pick a variation that is challenging for you: seated,regular, leg less or L-sit.

    WOD:

    1 minute at each station, :30s transition for 4 rounds:

    Calorie Row
    Burpees to a 6″ target
    Box jump overs 24″ / 20″

    Scaling:

    L1: Step-ups, 20″ / 16″
    L2: 20″ / 16″

    | 0 | | 0
  3. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 34 - Workout
    Length: 30 minutes
    Equipment: Barbell
    Workout:


    1. GET A GREAT WARM UP.

    2. FRONT SQUAT: pick a weight that is approximately 60%-65% of 1 rm.  perform 1 set x 20 reps.  after 10 reps do 3 big breathes between each rep.  breathing squats.  tough.  should be very hard.

    3. cold shower and stretch!

    jyd
    | 1 | | 0
  4. Tiny profile Scipio
    07 Jun 2017 - Workout
    Body Parts: Cardio
    Length: 45 minutes
    Equipment: Wallball, jumprope
    Workout:

    For time:
    1 mile Run
    150 Double Unders
    75 Sit ups
    50 Wallball Clusters (20/14)
    75 Sit ups
    150 Double Unders
    1 mile Run

    | 0 | | 0
  5. Tiny mf MensFitness
    The quick-hit routine for a total-body pump - Workout
    Body Parts: Biceps, legs, abs
    Length: 45 minutes
    Equipment: Dumbbells
    Workout:

    The quick-hit routine for a total-body pump (do 4-6 rounds)
    1. DUMBBELL BENTOVER ROW
    Reps: 10 Rest: 0 sec.
    2. DUMBBELL SQUAT
    Reps: 10 Rest: 0 sec.
    3. REVERSE CRUNCH
    Reps: 10 Rest: 60 sec.

    mf, pump
    | 1 | | 0
  6. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 33 - Workout
    Length: 75 minutes
    Equipment: Barbell
    Workout:

    1. snatch: work up to 75%x1x3. 80%x1x3


    2. clean and jerk: work up to 70%x1+1×2, 75%x1+1×2, 80%x1+1×2


    3. back extensions: 3 x 10 no weight but pause 4 sec at top….squeeze the scapula!!! squeeze the glutes.


    4. sit ups x 100 total…use weight behind head.  break up the sets and reps anyway you would like.

    jyd
    | 1 | | 0
  7. Tiny na sv29i 400x400 InvictusFitness
    07 Jun 2017 - Workout
    Body Parts: Shoulders
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    A.
    Four sets of:
    Shoulder Press x 3-5 reps @ 20X1
    Rest 90 seconds
    Strict Toes to Bar x 6-10 reps @ 2110
    Rest 90 seconds

    B.
    Complete as many rounds and reps as possible in 6 minutes of:
    12 Pull-Ups
    12 Thrusters (95/65 lbs)
    30 Double-Unders

    | 1 | | 0
  8. Tiny army physical fitness program image ts600 AFBC
    07 Jun 2017 - Workout
    Body Parts: Cardio
    Length: 60 minutes
    Equipment: Barbell, Kettlebell
    Workout:

    For time:

    Row 1k

    THEN 3 rounds of:

    20 Alternating DB STO
    40 Single-unders
    20 SDLHP

    THEN

    Run 900m

    Not for time:

    Work on pull-ups (space permitting) OR GHD back extensions, 21-15-9

    | 1 | | 0
  9. Tiny cfhc CrossfitHillcrest
    07 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell, Kettlebell
    Workout:

    Strength: (15 minutes) 1 Hang Power clean+ 1 Power clean 1 set every 2:00 8x. Build to a heavy complex for the day.

    WOD: Kathy 1-Year Anniversary WOD

    AMRAP in 12 minutes of:

    200m run
    20 Russian KBS (70# / 53#)
    20 Sit-ups

    Scaling

    L1: 35# / 26#
    L2: 53# / 44#

    wod
    | 0 | | 0
  10. Tiny us navy 110613 n kb052 101 NavyFitness
    Lose the Love Handles - Tues & Fri - Workout
    Body Parts: Upper body, core
    Length: 45 minutes
    Equipment: Bodyweight
    Workout:

    - Legs and Love Handles

    Repeat 4-5 times

    - Walk, bike or jog 5:00
    - Stretch legs
    - Squats - 20
    - Lunges 10 / leg
    - Left crunches - 25
    - Right crunches - 25
    - Hip rollers - 10/side
    - Stretch abs / lowerback

    Cooldown walk or bike
    5:00 / stretch

    | 0 | | 0
  11. Tiny tone it up instagram recap karena katrina beach ToneItUp
    Stuffed Caprese Bites - Meal
    Ingredients:

    1 cup fresh buffalo mozzarella
    handful of fresh basil
    1/2 cup cherry tomatoes, halved
    1 Tbs. olive oil


    Recipe:

    STEP 1: Cut an opening inside the mozzarella, being careful not to cut all the way through. Add one halved cherry tomato and a basil leaf inside each mozzarella "pocket."

    STEP 2: Arrange on a serving platter and drizzle with olive oil!

    Post healthy tone it up caprese salad
    | 0 | | 0
  12. Tiny mf MensFitness
    The 5-move circuit for a bigger, broader chest - Workout
    Body Parts: Chest
    Length: 45 minutes
    Equipment: Barbell, dumbbells
    Workout:

    The 5-move circuit for a broader chest (do 4-6 rounds):

    1. PLYO PUSHUP
    Reps: 10 Rest: 0 sec.
    2. PUSHUP
    Reps: 10 Rest: 0 sec.
    3. ALTERNATING DUMBBELL BENCH PRESS
    Reps: 10 (each side) Rest: 0 sec.
    4. DUMBBELL FLYE
    Reps: 10 Rest: 0 sec.
    5. BODY-WEIGHT SQUAT
    Reps: 25 Rest: 60 sec.

    mf
    | 0 | | 0
  13. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 32 - Workout
    Length: 20 minutes
    Equipment: Barbell
    Workout:

    YOU ARE GOING TO HATE THIS WORKOUT!!!

    get a good warm up.

    -back squat: work up to approximately 55-60% of best squat. then perform 1 set x 20 reps….breath 3 times between each rep after the 10th rep!!!

    -stretch and recover.

    -ice bath or cold shower in the pm.

    | 1 | | 0
  14. Tiny na sv29i 400x400 InvictusFitness
    06 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell, wallball
    Workout:

    A.
    Five sets of:
    Deadlift x 4-6 reps @ 21X1
    Rest 20 seconds
    Ring Push-Ups x max reps @ 1111
    (terminate the set once you’re no longer able to maintain the prescribed tempo)
    Rest 2 minutes

    B.
    Five rounds for time of:
    Run 400 Meters
    20 Wall Ball Shots

    | 1 | | 0
  15. Tiny cfhc CrossfitHillcrest
    06 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Wallball
    Workout:

    Warm-up: After dynamic warm up include: 3 Minutes of Tabata Hollow Hold, Arch Hold, alternating.

    Skill: (15 minutes)Ring muscle ups- work on progressions and technique. If you have them down 3 sets of max unbroken muscle ups for the day.

    WOD:

    CrossFit.com WOD!

    7 rounds for time of:

    10 Wallballs (20# / 14#)
    10 Pull-ups

    Scaling

    L1: 5 rounds, light wall ball, ring rows
    L2: 5 rounds, 14# / 10#, assisted pull-ups

    wod
    | 0 | | 0