Archive for August, 2013

08/20/2013

Posted: 20th August 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up “Mini Fran” (No Measure) 12-9-6 Thruster with PVC/ Bar Pullups Metcon Metcon (Time) Double under/Push up Annie 50-40-30-20-10 Double Unders Hand release push ups Buy-Out Hip Extensions/ ring rows (No Measure) 3 rounds 10 Hip Extension 10 Ring rows

08/19/2013

Posted: 19th August 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up 3-5 Rounds of Cindy (No Measure) 5 pull-ups 10 hand release push-ups 15 air squats

CrossFit Games Open 13.2

Posted: 18th August 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up 3-5 Rounds of Cindy (No Measure) 5 pull-ups 10 hand release push-ups 15 air squats Metcon CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″ Buy-Out Warm-up […]

Now Open

Posted: 17th August 2013 by jruffing27 in Uncategorized
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We will be open for business on Monday. 

Wallball/Lunge/Pistol/Double Under Chipper

Posted: 16th August 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up 5 Rounds of Cindy (No Measure) 5 pull-ups 10 hand release push-ups 15 air squats Weightlifting Push Press (1,1,1,1,1) Metcon Metcon (Time) 30 wall ball 30 double unders 30 goblet lunges w/ 53/35 lb KB 30 double unders 30 pistol squats 30 double unders Metcon 15 Power Clean […]

Wednesday

Posted: 14th August 2013 by jruffing27 in Uncategorized
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“Uncle Randy” For time: 75 power snatches with 75 lbs. 21 hand release push-ups each time you drop the bar or break.

Thursday

Posted: 8th August 2013 by jruffing27 in Uncategorized
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21-15-9 Toes to bar Overhead KB swings 53/35 lbs Hand release burpees

Tuesday

Posted: 6th August 2013 by jruffing27 in Uncategorized
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7 rounds 5 weighted pull-ups 5 weighted dips Try to increase weight each round. 15 minute timecap Then Muscle-ups 1,2,3,4,5,6,7,8,9 Box jumps 11,12,13,14,15,16,17,18,19 9 minute timecap

Monday

Posted: 5th August 2013 by jruffing27 in Uncategorized
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10 min. AMRAP 5 front squat w/ body weight 10 sumo deadlift high pulls w/ 95 lbs 15 double unders Record total rounds and reps.

Weekend WOD

Posted: 3rd August 2013 by jruffing27 in Uncategorized
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Run 1 mile Rest 5 minutes -Max reps handstand push-ups (touch head lightly on floor) -20 yard lunge holding 35/20 lbs in each hand -Max reps ring dips (touch shoulders to rings) -20 yard lunge holding 35/20 lbs in each hand -Max reps ring push-ups (rings 6″ off ground, touch nose to floor) -20 yard […]