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  1. 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
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  2. 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
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  3. 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

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  4. 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

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  5. 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)

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  6. 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)

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  7. 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
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  8. 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
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  9. Tiny na sv29i 400x400 InvictusFitness
    03 Jun 2017 - Workout
    Length: 30 minutes
    Equipment: Kettlebell
    Workout:

    In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
    5 Push-Ups
    10 Kettlebell Swings
    15 Air Squats
    200 Meter Run

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  10. Tiny cfhc CrossfitHillcrest
    1351 - Post

    OUR 5-WEEK LOOK, FEEL AND PERFORM BETTER CHALLENGE KICKS OFF THIS MORNING! SIGN UP FOR A HEAT IN WODHOPPER; WE’LL GO OVER THE BASICS OF THE CHALLENGE BEFORE EACH HEAT AND I’LL ANSWER ANY QUESTIONS YOU MIGHT HAVE.

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  11. Tiny cfhc CrossfitHillcrest
    Look, Feel and Perform Better Challenge - Workout
    Body Parts: Full body
    Length: 20 minutes
    Equipment: Wallball, Kettlebell
    Workout:

    As many reps as possible in 12 minutes of:

    18 Sit-ups
    15 Wallballs
    12 Kettlebell swings
    9 Burpees
    6 Pull-ups

    L1: 14# / 10#, 35# / 26#, any bands
    L2 (Rx): 20# / 14#, 53# / 35#, any bands
    L3: 20# / 14#, 70# / 53#

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  12. Tiny mf MensFitness
    Built for the Beach 3.0 - Friday - Workout
    Body Parts: Shoulders, arms, abs
    Length: 45 minutes
    Workout:

    1. BAND SIDE RAISE
    Sets: 5 Reps: 8-12 (each side) Rest: 60-90 sec. How to:
    Alternate the band raise with each side.
    2. DUMBBELL HIGH PULL
    Sets: 5 Reps: 8-12 Rest: 60-90 sec.
    3. DUMBBELL OVERHEAD PRESS
    Sets: 5 Reps: 8-12 Rest: 60-90 sec.
    4. DUMBBELL LATERAL RAISE
    Sets: 5 Reps: 8-12 Rest: 60-90 sec.
    5. DUMBBELL CURL
    Sets: 5 Reps: 8-12 Rest: 60-90 sec.
    6. LYING DUMBBELL SKULL CRUSHER
    Sets: 5 Reps: 8-12 Rest: 60-90 sec.
    7A. DUMBBELL THRUSTER
    Reps: 10

    Complete as many rounds as possible of the following exercises in 8-12 minutes. Rest as needed.
    7B. MOUNTAIN CLIMBER
    Reps: 10
    7C. WEIGHTED SITUP
    Reps: 10 How to:
    Perform this exercise without weight.

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  13. Tiny army physical fitness program image ts600 AFBC
    AFBC Benchmark #1 - Workout
    Length: 45 minutes
    Equipment: Kettlebell, slamball
    Workout:

    As many rounds as possible in 10 minutes of:

    5 Burpees
    10 KBS (53# / 35#)
    15 Goblet squats

    Rest 2:00 THEN

    As many rounds as possible in 10 minutes of:

    5 Slam balls (30# / 20#)
    10 KBS
    15 Sit-ups

    Score is total rounds and reps.

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  14. Tiny cfhc CrossfitHillcrest
    OPEN WOD 12.3 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    Strength: Strict press-10×1 start off @80% of 1RM. Aim to maintain 80-90%.

    WOD: OPEN WOD 12.3

    AMRAP in 18 minutes of:

    15 Box jumps (24″ / 20″)
    12 Push press (115# / 75#)
    9 TTB

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  15. Tiny na sv29i 400x400 InvictusFitness
    02 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    A.
    Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

    B.
    Against a two-minute running clock, complete:
    3 Hang Cleans
    6 Shoulder to Overhead
    9 Front Squats
    Max Reps of Burpees

    Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads – 135/95 lbs.

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