All Posts

  1. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. Tiny mf MensFitness
    The injury-proofing circuit for a stronger, more mobile lower body - Workout
    Body Parts: Lower body, legs, core
    Length: 45 minutes
    Equipment: Barbell
    Workout:

    The lower-body injury-proofing circuit (do 4-6 rounds)
    1. FRONT SQUAT
    Reps: 10 Rest: 0 sec.
    2. BARBELL HACK DEADLIFT
    Reps: 10 Rest: 0 sec.
    3. MARICHI POSE
    Reps: 30 sec. Rest: 0 sec.

    Post marichi pose main 1280
    | 0 | | 0
  9. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 31 - Week 6 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:


    1. snatch: work up to 85%x1x5 sets.

    2. clean and jerk: work up to 85%x5 sets.

    3. pick 2 body building moves that will improve your weaknesses.  perform 5 sets of 10 reps of each move.

    4. back extensions: 3 x 10 use weight.  pause at top 2 sec.

    jyd
    | 1 | | 0
  10. Tiny army physical fitness program image ts600 AFBC
    05 Jun 2017 - Workout
    Length: 45 minutes
    Equipment: Kettlebell
    Workout:

    As many rounds as possible in 8 minutes of:

    16 Alternating KB / DB snatches
    8 Burpee box jumps

    Rest 3:00 THEN

    As many rounds as possible in 8 minutes of:

    16 Alternating KB / DB cleans
    8 Box jumps

    Rest 2:00 THEN

    2:00 max effort single / double-unders – BENCHMARK

    | 2 | | 0
  11. Tiny cfhc CrossfitHillcrest
    Melissa S 1-Year Anniversary WOD - Workout
    Length: 60 minutes
    Equipment: Barbell, jumprope
    Workout:

    Strength: 3 OHS every 1:30 starting @60-65% of 1RM. Increase weight if deemed fit. 5x

    WOD:

    AMRAP in 10 minutes of:

    10 Power snatches (95# / 65#)
    50 Double-unders

    Scaling:

    L1: Hang power snatch 45# / 35#, single-unders
    L2: 75# / 55#, 30 DU or attempts

    | 0 | | 0
  12. Tiny na sv29i 400x400 InvictusFitness
    05 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell, Erg, Kettlebell
    Workout:

    A.
    Four sets of:
    Power Clean x 1.1.1.1
    (rest 10 seconds between singles)
    Rest 2 minutes
    Weighted Pull-ups x 2-3 reps @ 21X0
    Rest 2 minutes

    B.
    For max reps/calories:
    2 Minutes of Assault Bike (for calories)
    Rest 2 Minutes
    2 Minutes of Burpee Box Jump-Overs (24″/20″)
    Rest 2 minutes
    2 Minutes of Rowing (for calories)
    Rest 2 minutes
    2 Minutes of Kettlebell Swings (24/16 kg)

    | 2 | | 0
  13. Tiny mf MensFitness
    Built for the Beach 3.0 - Saturday - Workout
    Body Parts: Cardio
    Length: 60 minutes
    Workout:

    Long Cardio (45 min) + Intervals (15 min)

    | 1 | | 0
  14. Tiny tone it up instagram recap karena katrina beach ToneItUp
    Zucchini Pasta with Pesto & Sun Dried Tomatoes - Meal
    Ingredients:

    PASTA
    2 large zucchini, spiralized
    small handfull sun dried tomatoes
    3 Tbsp fresh mint
    4 Tbsp Brazil nut pesto

    BRAZIL NUT PESTO
    2 cups fresh basil
    1/4 cup brazil nuts
    1 lemon juiced
    1 clove garlic
    1/4 cup + 2 Tbs extra virgin olive oil
    pinch salt & pepper


    Recipe:

    STEP 1: Begin with pesto. Add all ingredients except olive oil to a food processor. Pulse until everything is chopped into small pieces, but not pulverized. Continue pulsing as you pour in the olive oil. Set aside.

    STEP 2: Using a spiralizer, turn zucchini into noodles!

    STEP 3: Heat 1 Tbs of olive oil over medium low heat and add sun dried tomatoes. Next, add noodles. Sauté just long enough to warm, about 3-5 minutes.

    STEP 4: Turn heat off and add 2 Tbs of pesto along with fresh mint into the warm pan and toss to coat noodles. Divide into two bowls and enjoy!

    AUTHOR NOTES
    Pesto veggie noodles served with sweet sun dried tomatoes! The perfect dinner for warm summer nights.

    Post zucchini pasta healthy pesto tone it up 1
    | 0 | | 0
  15. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 30 - Workout
    Length: 30 minutes
    Equipment: Barbell
    Workout:

    burgener warm up


    skill transfer exercises.



    1. snatch: max for the day.  you are allowed 3 misses.

    2. clean and jerk: max for the day.  you are allowed 3 misses.

    3. front squat: heavy single.

    4. sit ups x 100.

    jyd
    | 1 | | 0