Archive for September, 2013

09/20/2013

Posted: 20th September 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 minutes on toes to bar 4 minutes on wall balls 5 minutes on push press Weightlifting Push Press (3,3,3,3,3) 10 minutes to find 3 rep max. Metcon Metcon (AMRAP – Reps) 5 rounds of 3 minutes on, 1 minute off: AMRAP: 3 push press […]

09/19/2013

Posted: 19th September 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15 minutes to work: strict pullups dips lunges double unders Metcon Metcon (AMRAP – Reps) 20 minute Amrap: 1 rope climb@ 15ft: 10 dips 15 lunges 20 double unders record weight used for pullups and total rounds Buy-Out Get after it (No Measure) 3 rounds […]

09/18/2013

Posted: 18th September 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Turkish Get-up/Sots Press (No Measure) 3 rounds w/ pvc or bar 10 alternating Turkish get-ups 10 sots Press 2 minute squat hold (No Measure) Hold squat for 2 minutes Weightlifting Power Snatch (1,1,1,1,1,1) try to hit a new 1 rep max within 20 minutes Metcon Metcon (Time) Death […]

09/17/2013

Posted: 17th September 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Body weight warm up CFT (No Measure) 5 minutes to work on: push up pull ups squats situps Metcon Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Buy-Out 500 Meter row (No Measure) 500 Meter row

09/16/2013

Posted: 16th September 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 min to work on: Kb swings Kb sumo deadlift high pull goblet squats Weightlifting Deadlift (1,1,1,1,1,1) 25 minutes total to work up to a new 1 rep max on Deadlift and Front squat, Front Squat (1,1,1,1,1,1) 25 minutes total to work up to a […]

09/15/2013

Posted: 15th September 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 min. each rope climb box jump HSPU Metcon Metcon (AMRAP – Rounds) 20 minute AMRAP 1 rope climb 8 box jump 8 strict press w/ 95/55 lbs 200 meter run

The Pool CFT Style

Posted: 14th September 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon The Pool CFT Style (Time) 5 Rounds 250 m Row 200 m Run 3 bar Muscle Ups

09/13/2013

Posted: 13th September 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Running Warm-up (No Measure) Then 7 min. Front squat20 meters each -sideways jumping jacks -A skips -toe up toe touch -shuffle -lunge -heal walk -carioca -butt kick -tin man -high knee Metcon Metcon (Time) Front Squat Nancy 5 rounds for time Run 400m 15 front squats with 135/85 […]

09/12/2013

Posted: 12th September 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 min. each Ring pull-ups Overhead walking lunge Knees to elbows Gymnastics Ring Pull-Ups (12 min to complet 4 sets X max reps-STRICT ) Metcon 7’s Heaven (Time) For walking lunges, hold 25lb plate overhead for men-10 for women7 Rounds For time: 70′ walking lunge […]

09/11/2013

Posted: 11th September 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 min. Clean Complex 5 min. HSPU, Box Jump, Ab mat sit-ups Weightlifting Clean Complex (1,1,1,1,1) Complex must be completed without setting bar down to re-grip in order to count as a completed set. 5 sets 1-Power Clean 1-Hang Power Clean 1-Hang Squat Clean Metcon […]