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  1. Tiny cfhc CrossfitHillcrest
    25 Apr 2017 - Workout
    Body Parts: Legs, cardio
    Length: 60 minutes
    Equipment: Barbell, Erg
    Workout:

    Strength: 1 hang power clean+1 front squat. Build to a heavy set for the day.

    WOD:

    3 rounds of:

    Row 500 meters
    Rest 2:00

    Score is slowest 500 meter row.

  2. Tiny cfhc CrossfitHillcrest
    24 Apr 2017 - Workout
    Length: 60 minutes
    Equipment: wallball, barbell
    Workout:

    Skill: 6 EMOM 3-5 strict CTB pull ups.

    WOD:

    Crossfit.com WOD!

    For time:

    50 Wallballs (20# / 14#)
    50 Deadlifts (185# / 135#)
    50 HSPU

    L1: Scale as needed

  3. Tiny cfhc CrossfitHillcrest
    23 Apr 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell, jumprope, Erg
    Workout:

    Skill: Take 10 minutes to find your max consecutive DU.

    LAST PERFORMED: 12/6/16

    WOD:

    For time, in teams of 3:

    100 Calorie row
    75 Burpees over bar
    50 Squat cleans (135# / 95#)
    100 TTB
    50 Squat cleans (135# / 95#)
    75 Burpees over bar
    100 Calorie row

    L1: Scaled weight for squat cleans.

  4. Tiny cfhc CrossfitHillcrest
    22 Apr 2017 - Workout
    Body Parts: quads
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    Skill: Sprint 200 meters, rest 30 sec 2x; rest 2 minutes then sprint 400 meters, rest 1:00 2x *score is your slowest 200m and your slowest 400m.

    WOD:

    Back squat. Take 20 minutes to establish a new 1RM.

    LAST PERFORMED: 12/26/16

  5. Tiny cfhc CrossfitHillcrest
    20 Apr 2017 - Workout
    Length: 60 minutes
    Equipment: Dumbbells, Barbell
    Workout:

    Skill: EMOM for 10 Minutes: 1 Split Jerk w/ 3 second pause in the bottom of split position * start off at 60% of 1RM. Increase weight each set. Score is heaviest split jerk with a 3 second pause.

    WOD:

    For max reps:

    3:00 of Alternating DB snatch (50# / 35#)
    3:00 of Lateral box jump-overs (can jump or step up and over, but step off the box don’t jump off the box) (24″ / 20″)
    3:00 of Power clean + push jerk (135# / 95#)

    3 individual scores. Scale appropriately for other levels.

    wod
  6. Tiny cfhc CrossfitHillcrest
    19 Apr 2017 - Workout
    Body Parts: Chest, shoulders
    Length: 45 minutes
    Equipment: Barbell, rings
    Workout:

    Strength: 5 EMOM 3 snatch balance * light to moderate weight. Reps should be unbroken and not dropped on the ground, rerack behind neck.

    WOD:

    5 rounds for time of:

    15 OHS
    5 Ring MU

    L1: 45# / 35#, 5 ring rows + 5 HR PU per round
    L2: 75# / 55#, 2 false grip ring rows + 2 dips (try for unbanded – jumping is an option) = 1 MU rep
    Rx: 95# / 65#

    wod
  7. Tiny cfhc CrossfitHillcrest
    18 Apr 2017 - Workout
    Body Parts: Shoulders, cardio
    Length: 60 minutes
    Equipment: Jumprope, barbell
    Workout:

    Skill: Max UB strict HSPU L1: hand release push ups L2: Ab mats.

    WOD:

    AMRAP in 20 minutes of:

    15 SDLHP
    20 Sit-ups
    30 Double-unders

    L1: 45# / 35#, SU
    L2: 75# / 50#, DU or attempts
    Rx: 95# / 65#

    wod
  8. Tiny cfhc CrossfitHillcrest
    17 Apr 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    Crossfit.com WOD!

    6-9-12-9-6 reps for time of:

    Burpees over the bar (lateral)
    Front squats (185# / 135#)
    Chest-to-bar pull-ups

    L1: Scale appropriately as required

  9. Tiny cfhc CrossfitHillcrest
    15 Apr 2017 - Workout
    Length: 45 minutes
    Equipment: Barbell
    Workout:

    Strength: 1 Hang Squat Clean +1 Jerk *15 min time cap. *Partner up with someone of a similar 1RM as you. Build up to heavy set for the day.

    WOD:

    Partner WOD. AMRAP in 20 minutes of:

    20 Thrusters (115# / 75#)
    20 Box Jumps (24″ / 20″)
    30 Thrusters (95# / 65#)
    30 Box jumps
    40 Thrusters (75# / 55#)
    40 Box jumps
    50 Thrusters (45# / 35#)

    Remaining time, row max calories. Score is total reps + calories.

  10. Tiny cfhc CrossfitHillcrest
    Helen - Workout
    Length: 45 minutes
    Equipment: Kettlebell
    Workout:

    Three rounds for time of:

    Run 400m
    21 Kettlebell swings (53# / 35#)
    12 Pull-ups

    LAST PERFORMED: 9/20/16

    Accessory: 25 banded face pulls, 25 banded tricep pull downs – 2x.

  11. Tiny cfhc CrossfitHillcrest
    Justin & Elle 2-year Anniversary WOD - Workout
    Length: 60 minutes
    Equipment: Erg
    Workout:

    7 rounds of:

    1:00 Burpees
    1:00 Rest
    1:00 Row (calories)
    1:00 Rest

    * Split class into 3 groups (1 resting, 1 burpees, 1 rowing), write down your reps after each round is complete then total them up at the end.

  12. Tiny cfhc CrossfitHillcrest
    12 Apr 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    Skill: 10 minutes to find a max height box jump.

    WOD:
    12 minute alternating EMOM:

    10 Front squats (from ground)
    10 V-tucks
    10 HSPU

    L1: 45# / 35#, HR push-ups
    L2: 75# / 55#, ab-mat HSPU
    L3: 135# / 95#

    Score is completed rounds.

  13. Tiny cfhc CrossfitHillcrest
    10 Apr 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell, jumprope
    Workout:

    Skill: 25 parallate pushups to dips for time.

    LAST PERFORMED: 1/4/17

    WOD:

    AMRAP in 10 minutes of:

    30 Double-unders
    20 Deadlifts
    10 C2B pull-ups

    L1: SU, 65# / 55#
    L2: 95# / 65#, DU attempts or DU
    L3: 135# / 95#

  14. Tiny cfhc CrossfitHillcrest
    Fran - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    Warm-up: Include banded hamstring flossing 1:30 per side & shoulder distraction 1:30 per arm.

    WOD: “Fran”

    21-15-9 reps for time of:

    Thrusters (95# / 65#)
    Pull-ups

    L1: 45# / 35#, ring rows
    L2: 65# / 50#, assisted pull-ups

    LAST PERFORMED: 10/5/16

    Accessory: 3×8 / side bulgarian split squats as heavy as possible (kbs or dbs).

  15. Tiny cfhc CrossfitHillcrest
    Jennine 1-year Anniversary WOD - Workout
    Length: 60 minutes
    Equipment: Slamball, barbell, rings
    Workout:

    Skill: MIDLINE FUN: 2 sets of 20 plated Russian twists, 15 V-ups, 10 barbell roll outs (10 min time cap).

    WOD: “Jennine 1-year Anniversary WOD”

    2 rounds for time of:

    25 Slam balls
    25 Hang power cleans
    25 Box jumps
    25 Ring push-ups

    L1: 20# / 15#, 65# / 45#, 20″ / 16″, HR push-ups
    L2: 30# / 20#, 85# / 55#, 24″ / 20″
    RX: 40# / 30#, 115# / 75#, 24″ / 20″