Archive for October, 2013

10/21/2013

Posted: 21st October 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 minutes each (explain standards for each movement) thrusters bar facing burpees chest-to-bar pull-ups double unders 5 minutes to set-up and warm-up Metcon Metcon (Time) We will run this workout in heats. Athletes will get in pairs and judge/count reps for each other as if […]

10/20/2013

Posted: 20th October 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 minutes Deadlift technique with pvc and/or bar Weightlifting Deadlift (10 minutes to ramp up to a 1 Rep Max) Warm-up Warm-up (No Measure) 5 minutes to work on rowing technique. Focus on stroke rate, horizontal chain, proper damper setting, and long, hard pulls. 3 […]

10/20/2013

Posted: 20th October 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up () Metcon ()

Training Camp/WOD

Posted: 19th October 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 Test 3 (AMRAP – Reps) Tabata Squat immediately followed by: Max reps of Muscle-ups in 4 minutes. *Test score equals Tabata score multiplied by number of muscle-ups completed. Metcon Gymnasty 1 (Time) […]

10/18/2013

Posted: 18th October 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Weightlifting Power Snatch (10 minutes to find 1 RM) Metcon Metcon (Time) 7 rounds: 3 clean and jerks @ 135/95 (155/115 Rx+) 6 front squats […]

10/17/2013

Posted: 17th October 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 Gymnastics Handstand Walk (2 x max distance) Metcon Metcon (Time) Partner WOD: One partner works while the other rests, have to complete the exercise before moving on. You can divide […]

10/16/2013

Posted: 16th October 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard 500 Meter row (No Measure) 500 Meter row Deadlift (5×5) Metcon (AMRAP – Reps) 10 min SPRINT AMRAP : 10 KB swings 10 Lunges W/ KB in goblet position 10 deadlifts with KB Men 2 pood women 1 1/2 pood

10/15/2013

Posted: 15th October 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard 3-5 Rounds of Cindy (No Measure) 5 pull-ups 10 hand release push-ups 15 air squats GHD Situps (2 sets of max reps ) Double-Unders (2 sets of max reps) Metcon (Time) 21, 18, 15, all the way down to 3 reps of: Knee to Elbows Hand release Push ups […]

10/14/2013

Posted: 14th October 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Spend 5 min working wall balls Spend 5 min practicing back squat Weightlifting Back Squat (5,5,5,5,5) Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Buy-Out Warm-up (No Measure) 2 min of squat hold jog 200 1 min squat hold 200 meter walk stretch

10/13/2013

Posted: 13th October 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 minutes each thrusters burpee pull-ups Weightlifting Thruster (Ladder) Take bar from floor. New set every 60 seconds. Add 10 lbs until failure. Metcon Metcon (Time) G.I. Jane 100 burpee pull-ups