Archive for November, 2013

100 burpees/10 sit-ups EMOTM

Posted: 30th November 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 100 Burpees 10 sit-ups EMOTM Workout begins with one full minute of burpees.

Clean/Lunge/Muscle-Ups

Posted: 29th November 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 minute general warm-up 3 minutes to teach back squat Weightlifting Back Squat (15 minutes to ramp up to a 1RM) Warm-up Warm-up (No Measure) 4 minutes each Power Clean & Lunge Muscle-ups Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 Power […]

Turkey Day Throwdown

Posted: 28th November 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon Fight Gone Bad (AMRAP – Reps) Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) KB Swings 53/35 (Reps) Box Jump 20″ box (Reps) Push-press 75/55 (Reps) Row (Calories) 1 minute on each movement. 1 minute rest between rounds.

Turkey Day Throwdown

Posted: 27th November 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon Fight Gone Bad (AMRAP – Reps) Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) KB Swings 53/35 (Reps) Box Jump 20″ box (Reps) Push-press 75/55 (Reps) Row (Calories) 1 minute on each movement. 1 minute rest between rounds.

Deadlift/Rope Climb

Posted: 26th November 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 minute general warm-up 3 minutes to discuss double unders Metcon Metcon (Time) Double Under Flight Simulator 5,10,15,20,25,30,25,20,15,10,5 Must break after each set 10 minute time cap If you cannot do double unders then use this time to work on double unders. Warm-up Warm-up (No […]

Run/Air Squats/HR Push-ups

Posted: 25th November 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Burgener Warm-up (No Measure) 1. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop 6. Hang Power Snatch Weightlifting Squat Snatch (15 minutes to find a 1RM) Warm-up Warm-up (No Measure) 2 minutes each Air squats HR push-ups Running Warm-up […]

Partner Filthy 50

Posted: 24th November 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 minutes to review standards and practice each movement Metcon Metcon (Time) Partner Filthy 50 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 […]

11/23/2013

Posted: 23rd November 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Wall Balls/Ring Dips (No Measure) 3 rounds 10 ring dips 10 wall ballsJog 3 minutes Metcon Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#

11/22/2013

Posted: 22nd November 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 rounds of “Cindy” 3 min stretch Warm-up Warm-up (No Measure) 5 minutes on snatch technique Weightlifting Power Snatch (3,3,3,3,3) Metcon CrossFit Games Open 13.3 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups

11/21/2013

Posted: 21st November 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15 minutes to work: Handstand hold with partner Handstand walk * Use partner as a spotter Warm-up Warm-up (No Measure) 10 minutes to work on: DU’s Ab roll-outs Strict shoulder press Rope Climbs Metcon Metcon (Time) 6 rounds for time : 20 DU’s 10 Ab […]