Archive for September, 2013

09/30/2013

Posted: 30th September 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Overhead Squat for 4 min. Deadlift for 4 min. HSPU for 4 min. Weightlifting Overhead Squat (3,3,3,3,3,3,3) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Buy-Out Warm-up (No Measure) Couch Stretch – 2 min ea IT Band Stretch on floor – 2 min […]

09/29/2013

Posted: 29th September 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 minutes rope climb 4 minutes toes-to-bar 3 minutes overhead lunge 2 minutes running warm-up Metcon White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps, 45# plate Overhead 400m Run Buy-Out Warm-up (No Measure) 10 minutes Roll […]

Row/Burden

Posted: 28th September 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Weightlifting Power Snatch (1,1,1,1,1,1,1) Metcon Metcon (Time) For time: Row 1000m Run 800m w/ Rogue Block/ 45lb Bumper

09/27/2013

Posted: 27th September 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 minutes knees-to-elbows 3 minutes hand-release push-ups Metcon Metcon (Time) 100 knees to elbows 10 hand-release push-ups every time you come off the bar Time cap: 15 minutes Buy-Out Warm-up (No Measure) Shoulder mobility with bands

09/26/2013

Posted: 26th September 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 minutes each pistol squats supine rows running Metcon Metcon (Time) 21,18,15,12,9,6,3 pistol squat supine ring rows Run 200 meters after each round Buy-Out Warm-up (No Measure) 3 rounds 10 band good mornings 1 minute hang from bar or rings

09/25/2013

Posted: 25th September 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 minutes ring dips 7 minutes squat clean and jerk Weightlifting Squat Clean and Jerk (Squat Clean and Jerk Ladder) 1 squat clean and jerk every minute on the minute. Increase by 10 lbs each minute until failure. Metcon Elizabeth (Time) 21-15-9 Clean Ring Dips […]

09/24/2013

Posted: 24th September 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 minutes each row farmers carry ab mat sit-ups bench Weightlifting Bench Press (1,1,1,1,1,1) 10 minutes to find a 1RM on bench press Metcon Metcon (AMRAP – Reps) 4 rounds 1 min. max calorie row 15 second transition 1 min. farmer carry with 70/53 KBs […]

09/23/2013

Posted: 23rd September 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 minutes each chest-to-bar pull-ups box over burpee back squat Metcon Metcon (AMRAP – Reps) 4 rounds 1 minute max rep back squat w/ 225/155 15 second transition 1 minute max rep chest-to-bar pull-ups 15 second transition 1 minute max rep box over burpee w/ […]

09/22/2013

Posted: 22nd September 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) 10 minutes Every Minute on the Minute 5,3, or 1 Muscle-ups Metcon Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m Run

09/21/2013

Posted: 21st September 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 400 meter run 10Kb squat cleans 10 burpees Helton (Time) Instead of dumbbells, use KB, 1 pood for women, 1 1/2 for men.3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 Burpees Overhead Plate Lunge/Ring rows (No Measure) 2 rounds 16 Overhead […]