Archive for July, 2013

Tuesday

Posted: 30th July 2013 by jruffing27 in Uncategorized
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5 rounds 1 minute of legless rope climb 1 minute of hand release burpee broad jump 1 minute rest On rope climb you do not have to climb to the top of the rope.  Climb up and down the rope as high as you can safely.  Dropping from the rope results in the loss of […]

Monday

Posted: 29th July 2013 by jruffing27 in Uncategorized
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After grinding through a few longer workouts last week we plan to focus on short, intense efforts this week. WOD 3 rounds 3 minute AMRAP 2 minute rest 1 muscle-up 3 strict handstand push-ups 5 deadlifts w/ 275 lbs/185 lbs Sub for muscle-up is 3 ring pull-ups and 3 ring dips.  Use deficit on HSPU […]

Quick workout while working at the gym today

Posted: 27th July 2013 by jruffing27 in Uncategorized
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Weekend Workout

Posted: 27th July 2013 by jruffing27 in Uncategorized
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For time: 155 pound Squat clean, 15 reps 30 Toes to bar 30 Box jump, 24 inch box 15 Muscle-ups 40 pound dumbbell Push press/ push jerk, 30 reps 30 Double-unders 135 pound Thruster, 15 reps 30 Pull-ups 30 Burpees 300 feet Walking lunge with 45lb plate held overhead This one was posted on CrossFit.com […]

Update:

Posted: 26th July 2013 by jruffing27 in Uncategorized
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The building is almost ready and the equipment will be in soon. We were just informed by Rogue Fitness that our order will require an entire semi trailer for delivery.