Log in to see all users, gyms, and other content
  1. Tiny cfhc CrossfitHillcrest
    The Chief - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    Max rounds in 3 minutes of:

    3 Power Cleans 135/95#
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles. Score is rounds+ reps for EACH cycle. *scale as necessary

    Accessory: 3×10-15 glute ham raise on GHD

    | 1 | | 0
  2. Tiny cfhc CrossfitHillcrest
    22 Jun 2017 - Workout
    Body Parts: Shoulder
    Length: 60 minutes
    Equipment: Dumbbells
    Workout:

    Skill: Bar muscle ups- Work on progressions. If you have them down, rock out 5x ME sets. Score will be total BMU’s for the day.

    WOD:

    In front of a clock set for 12 minutes:

    1 minute of double-unders
    1 minute of 50#/35# Alt. dumbbell snatches
    2 minutes of double-unders
    2 minutes of 50#/35# Alt. dumbbell snatches
    3 minutes of double-unders
    3 minutes of 50#/35# dumbbell snatches

    Score is total reps.

    Courtesy of Crossfit.com *scale as necessary

    | 1 | | 0
  3. Tiny cfhc CrossfitHillcrest
    21 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    Strength: Hang Squat Clean – work to a heavy single in 12 minutes.

    WOD:

    5-10-15-10-5 reps for time of:

    Overhead squats 115#/75#
    Toes to Bar

    L1: 45#/35#, knees to elbow L2: 75#/55#, TTB or knees to elbow

    wod
    | 0 | | 0
  4. Tiny cfhc CrossfitHillcrest
    21 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Kettlebell, slamball
    Workout:

    Strength: 7 EMOM- 3 Deadlifts starting @60% increase weight if deemed fit. Score will be heaviest weight for the day.

    WOD:

    3 rounds for time:

    21 Kettlebell swings 53#/35#
    15 box jumps 30″/24″
    9 Ball Slams 40#/30#
    Run 400 meters

    L1: 26#/18#, 20″/16″, 20#/15# L2: 35#/26#, 24″/20″, 30#/20#

    Accessory: Accumulate 2 minutes in Hollow Rock.

    | 0 | | 0
  5. Tiny cfhc CrossfitHillcrest
    19 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell, GHD
    Workout:

    Warmup: Review ghd sittup, if you haven’t done these in last month, do partial range.

    Skill: 5 Sets of 5 Strict HSPU, 10-15 GHD Sittup (back and forth, NFT but keep moving).

    WOD:

    10 Minute AMRAP

    laddering up by 3’s (3,6,9..)

    Thrusters (95#/65#)
    Pull Ups

    L1: 45#/35#, ring rows L2: 75#/55#, assisted pull ups

    | 0 | | 0
  6. Tiny cfhc CrossfitHillcrest
    17 Jun 2017 - Workout
    Body Parts: Chest, legs
    Length: 40 minutes
    Equipment: Erg, Barbell
    Workout:

    Skill: HS Walking or wall walks for 10 minutes – accumulate max distance in 5 minutes or 5×1-3 wall walks.

    WOD: 2 Rounds Partners work one at a time to complete all movements before moving to the next. For time:

    40 Hang Power Cleans (115/75)
    20 Cals on Rower
    30 Hang Power Cleans (115/75)
    30 Cals On Rower
    20 Hang Power Cleans (115/75)
    40 Cals on Rower

    | 1 | | 0
  7. Tiny cfhc CrossfitHillcrest
    Filthy Fifty - Workout
    Length: 30 minutes
    Workout:

    For time:

    50 Box jumps (24″ / 20″)
    50 Jumping pull-ups
    50 Kettlebell swings (35# / 26#)
    50 Walking lunges
    50 Knees to elbows
    50 Push press (45# / 35#)
    50 Back extensions
    50 Wall ball shots (20# / 14#)
    50 Burpees
    50 Double unders

    LAST PERFORMED 7/12/16

    Accessory: 2 min saddle, 2 min each side couch pose, 2 min wall straddle

    wod
    | 0 | | 0
  8. 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

    | 0 | | 0
  9. 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

    | 0 | | 0
  10. 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#

    | 2 | | 0
  11. Tiny cfhc CrossfitHillcrest
    10 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Erg, dumbbells
    Workout:

    WOD: Partner WOD. In Teams of 2, of Similar Skill.

    AMRAP in 18 minutes of:

    500m Row
    20 Single arm DB OHS 50#/35#
    20 HSPU
    20 Toes to Bar
    400M Run (200M each relay style)

    Scaling

    L1: Light DB, hand release push ups, knees to elbow
    L2: 35#/20#, ab mat HSPU

    | 2 | | 0
  12. 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.

    | 0 | | 0
  13. 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
  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
    | 0 | | 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

CrossfitHillcrest's Tags:

crossfit rowrowrow partnerwod beef wod death cfhc hero