2/19/2018

Hinton Functional Fitness – X-Fit

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

High-Hang Snatch (EMOM x 10 )

Start at 50% if you have a number, otherwise go with the flow and add weight every minute

Metcon (Time)

9 power snatches (105/75)

21 cal row

15 ohs

15 cal row

21 clean and jerks

9 cal row

By kevinbest73

2/19/2018

Hinton Functional Fitness – Boot Camp

1000m Row (Time)

Max Effort 1000m Row

Metcon (Time)

4 Rounds

20 goblet squats 53/35

15 sit ups

10 push ups

5 HSPU ( pike)

By kevinbest73

2/17/2018

Hinton Functional Fitness – X-Fit

1000m Row (Time)

Max Effort 1000m Row

Snatch (20 minutes )

Work up to a heavy 1rep max for today

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

By kevinbest73

2/17/2018

Hinton Functional Fitness – Boot Camp

Metcon (Time)

100 DUs (150 singles)

10 pullups

20 toes to bar

30 goblet squats 53/35

40 pushups

50 situps

40 burpees

30 box jumps

20 push press 25/15

10 hang squat cleans 25/15

100 DUs (150 singles)

By kevinbest73

maria total body

Hinton Functional Fitness – CrossFit Kids

warm up

5 minute emom

3 upright row

3 strict press

3 front squat

3 thruster

Weightlifting

work up to 1rm for deadlift

Weightlifting

work up to 1rm for power jerk

Metcon

4 rounds:(4:00)

10 pull up

18 alt. snatches

10 calorie row

By kevinbest73

2/16/2018

Hinton Functional Fitness – X-Fit

NO OPEN GYM 10-12

Warm-up

EMOM x 5 minutes with empty B.B.

3 reps

Upright row

Strict press

Front squat

Thruster

Power Jerk (18 minutes )

Work up to a 1 rep max for today

Metcon (Time)

4 rounds (4:00)

In 4:00 complete the following

10 pullups/c2b

18 DB alt. snatches

M: 35-50 W: 20-35

21/15 bike calories (15/12 row cal)

Finish quickly, more rest!

*score is slowest time*

By kevinbest73

02/16/2018

Hinton Functional Fitness – Boot Camp

NO OPEN GYM 10-12

Metcon (No Measure)

2 rounds

:20 work /:10 rest

Battle Rope

Around the World Shoulders

Wall Sit

Broad (long) Jump

Metcon (Time)

Partners

Buy – In

50 Synchronized Sit ups

3 Rnds

20 Pull Ups

40 Wall Balls over the bar (pass to partner)

50 Single Arm Alt. Russian KB Swings 53/35 (25 per arm)

Buy -Out

50 Synchronized Sit Ups

Partners can divide up Reps however they choose. Complete 3 rounds total between partners.

By kevinbest73

Joanne lower body strengthening

Hinton Functional Fitness – CrossFit Kids

Warm-up

bike conditioning

5 min EMOM- 8 calories

Stretching: Frog- Pigeon- Dragon – Seated Butterfly (1 min holds)

Mobility Work

Outer Thigh: (2 rounds)

Two Pumps (20 Reps) Per Leg

Check Mark (20 Reps) Per Leg

Inner Thigh: (2 rounds)

Single Sweep (20 reps) Per Leg

Heel Press (20 reps) Per Leg

Weightlifting

Find 1RM for back squat: take lots of time work on form and very small increments

Metcon

3 rounds:

10 cal row

:20 superman hold

10 glute raise

10 romanian deadlift (DB)

Accessory work

ab tabata (TVA focus)

1.flutter kicks

2. aquaman

3.bicycle crunch

4. knees elevated with DB crunch

By kevinbest73

2/15/2018

Hinton Functional Fitness – X-Fit

Warm-up

With empty B.B.

10 reps x 2 rounds

stiff legged deadlift

Good mornings

Back squats

10 calorie bike

Deadlift (20 minutes )

20 minutes work up to a heavy 1 rep today

Metcon (Time)

3 rounds

50 air squats

30 pushups

20 cal row

By kevinbest73

2/15/2018

Hinton Functional Fitness – Boot Camp

Metcon (Time)

5 rounds

20 db walking lunges 25/15

20 MT. Climbers

20 kb swings 35/26

20 bike calories

By kevinbest73