Archive for October, 2013

10/31/2013

Posted: 31st October 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 minutes on Hang Squat Clean Weightlifting Hang Clean (12 minutes to ramp up to a 1RM) Catch in a squat. Warm-up Warm-up (No Measure) 4 minutes each 1 arm KB clean and lunge Handstand Push-up Metcon Metcon (AMRAP – Rounds and Reps) 2 Rounds […]

10/30/2013

Posted: 30th October 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 minutes each: box jump over pull-ups/chest-to-bar pull-ups running Weightlifting Weighted Pull-ups (10 minutes to ramp up to a 2RM) Metcon Metcon (Time) 5 Rounds 10 Box Jump Overs 24″/20″ Run 200m 10 Chest-to-bar Pull-ups Run 200m ***Must stand up tall and fully extend hips […]

10/29/2013

Posted: 29th October 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 minutes on deadlift Weightlifting Deadlift (3,3,3,3,3) 10 minutes to complete 5 sets of 3 at or above 80% of your 1RM. Try to set a new 3RM. Warm-up Warm-up (No Measure) 5 minutes on snatch 3 minutes on burpees Metcon Metcon (AMRAP – Reps) […]

10/28/2013

Posted: 28th October 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 minutes on Front Squat Weightlifting Front Squat (5,5,5,5,5) 15 minutes to complete 5 sets at or above 80% of your 1RM. Try to set a new 5RM. Warm-up Warm-up (No Measure) 3 minutes each wall ball rope climb Metcon Metcon (Time) 12 minute AMRAP […]

10/27/2013

Posted: 27th October 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 Walk KB power clean and jerk Waiter Walk Weightlifting 1 Arm KB Power Clean and Jerk (2,2,2,2,2,2,2) 10 minutes to complete 7 sets. A set of 2 consists of 1 clean and jerk with each hand. Metcon Metcon (Time) Partner […]

Trick or Treat

Posted: 26th October 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 Warm-up Running Warm-up (No Measure) 20 meters each -sideways jumping jacks -A skips -toe up toe touch -shuffle -lunge -heal walk -carioca -butt kick -tin man -high knee Metcon Trick or Treat (Time) For Time: Run 1 Mile […]

10/25/2013

Posted: 25th October 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 minutes each Rower Bench Metcon Metcon (AMRAP – Reps) Must use body weight on bench for Rx.5 Rounds 1 minute bench with body weight 30 second transition 1 minute calorie row 30 second transition 1 minute rest/spot bench 30 second transition Buy-Out Warm-up (No […]

10/24/2013

Posted: 24th October 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15 minutes to warm-up and go over standards for each movement Metcon Rx: Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# Metcon (Time) The Modified Event 5 is: Mini-Elizabeth 15-12-9 Squat Clean (115/75) Ring Dips Buy-Out Warm-up (No Measure) 500 m Row Roll and Stretch

10/23/2013

Posted: 23rd October 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15 minutes to warm-up and go over standards on deadlift and handstand push-ups Metcon Metcon (AMRAP – Reps) Athletes will judge/count reps for each other.Event 3 7 min. AMRAP -3 Deadlifts (225 / 150) -3 Handstand Push-ups -6 Deadlifts (225 / 150) -6 Handstand Push-ups […]

10/22/2013

Posted: 22nd October 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 minutes to prep for front rack position using rollers and bands. Warm-up (No Measure) Teach/review technique and standards for each of the following: -hand release push-ups -toes-to-bar -clean/power clean -jerk/shoulder to overhead Weightlifting Clean and Jerk (Ladder) Event 2 Clean and Jerk Ladder *Weight […]