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  1. Tiny na sv29i 400x400 InvictusFitness
    09 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Erg, kettlebell
    Workout:

    Partners alternate whole rounds for time and complete four rounds each of:
    Row 250 Meters
    5 Kettlebell or Dumbbell Single-Arm Push Press (each arm)
    10 Goblet Squats
    Run 400 Meters

    (Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 400 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 400 meter run.)

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  2. Tiny army physical fitness program image ts600 AFBC
    AFBC Benchmark #2 - Workout
    Length: 30 minutes
    Equipment: Erg, kettlebell
    Workout:

    For time:

    800m Row
    50 Goblet squats (35# / 26#)
    40 Sit-ups
    30 Box jumps (20″ / 16″)
    20 Push-ups
    10 Alternating KB snatches (35# / 26#)

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  3. Tiny cfhc CrossfitHillcrest
    Death by Thrusters - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    Warm-up: 3 rounds of “Cindy”

    Strength: 15 minutes To Work To A Bench 1RM :2×5@55-65% 2×3@65-75% 3×1 at 90%+

    WOD: Paul R 1-Year Anniversary WOD

    Death By Thruster (95#/65#) *scale accordingly

    Accessory: Accumulate 2 min in hollow rock.

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  4. Tiny mf MensFitness
    The rapid-fire kettlebell routine to melt away fat - Workout
    Body Parts: Upper body, core
    Length: 30 minutes
    Equipment: Kettlebell
    Workout:

    The rapid-fire kettlebell fat-melter (do 4-6 rounds)
    1. KETTLEBELL SWING
    Reps: 20 sec. Rest: 0 sec.
    2. PUSHUP
    Reps: 10 Rest: 0 sec.
    3. SITUP
    Reps: 10 Rest: 0 sec.
    4. KETTLEBELL SWING
    Reps: 20 sec. Rest: 60 sec.

    core, mf
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  5. Tiny download CompTrain
    08 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Wallball, assault bike
    Workout:

    1. Conditioning
    AMRAP 4:
    27 Hang Power Cleans (135/95)
    27 Wallballs (20/14#)
    27 Calorie Bike
    Rest 4:00
    AMRAP 4:
    21 Hang Power Cleans (135/95)
    21 Wallballs (20/14#)
    21 Calorie Bike
    Rest 4:00
    AMRAP 4:
    15 Hang Power Cleans (135/95)
    15 Wallballs
    15 Calorie Bike

    2. Stamina Conditioning
    EMOMx20:
    Odd: 6-10 Power Cleans (155/105)
    Even: 6-10 Strict HSPU

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  6. 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

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  7. 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″

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  8. 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
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  9. 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

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  10. 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
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  11. 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
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  12. 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

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  13. 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

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  14. 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
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  15. 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

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