Archive for November, 2013

11/20/2013

Posted: 20th November 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 3 minutes 20 prone press ups 20 air squats 10 PVC/bar passes Weightlifting Squat Clean (2,2,2,2,2) 12 minute time cap Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 10 alt. weighted step ups on 24”/20” Box with 45/25 lb plates held against […]

11/19/2013

Posted: 19th November 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Good Morning (No Measure) 3 rounds 10 band good mornings 10 push press w/ pvc/bar 10 overhead squat w/ pvc/bar 10 ring rows10 minutes to review bench press form/ CTB pull-ups Metcon CTB “Lynn” (AMRAP – Reps) 5 Rounds BW bench press-max reps CTB pull-ups-Max Reps Not for […]

Thrusters/Toes-to-bar

Posted: 18th November 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 minutes on Front Squat Weightlifting Front Squat (15 minutes to find 3RM ) Warm-up Warm-up (No Measure) 4 minutes each thrusters toes-to-bar Metcon Metcon (AMRAP – Rounds and Reps) 7 minute AMRAP 5 thrusters with 95/55 10 toes-to-bar Rx+ 135/95 on thrusters Buy-Out Warm-up […]

11/17/2013

Posted: 17th November 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon Metcon (Time) Barbell Tumilson 8 Rounds Run 200 11 burpee deadlifts with 135/95

11/16/2013

Posted: 16th November 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Skin the Cat (Work form) Dobogai (Time) Seven rounds for time of: 8 Muscle-ups 22 yard Farmer carry, 50# dumbbells

11/15/2013

Posted: 15th November 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Turkish Get-up/Sots Press (No Measure) 3 rounds w/ pvc or bar 10 alternating Turkish get-ups 10 sots Press Warm-up (No Measure) Work Overhead squat technique Overhead Squat (15 minutes to hit 1 rep max) Metcon (Time) 21,15,9 Overhead squat at 95/65 Ring dips Finish with a 800 meter run

11/14/2013

Posted: 14th November 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) Partner warm up: Rotate Exercises every 30 seconds for 5 minutes: sit ups Thrusters with PVC Warm-up (No Measure) Work snatch technique Power Snatch Complex- High Hang,Low Hang, From Floor (work up to one rep max) Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 […]

11/13/2013

Posted: 13th November 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 10 minutes Work Kb swings (American) Burpees Situps (with abmat) Locking out KB in a secure position L-Sit Pull-ups (15 minutes to Work l holds and intro L Pullups, ) Metcon (Time) 15 min AMRAP: 10 KB Swings 70/53 10 burpees 10 situps KB locked out […]

11/12/2013

Posted: 12th November 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) Work Power clean, squat clean complex technique Power clean, hang squat clean Complex (work up to complex max (power clean is from floor)) Metcon (Time) 6 rounds for time: 5 Kb Sumo dead lift high pull with 72/53 10 wall balls 15 push ups 20 double […]

11/11/2013

Posted: 11th November 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 5 min on dead lift technique Deadlift (15 minutes to work up to one rep max) Warm-up (No Measure) 5 min on strict shoulder press (stress form) Shoulder Press (15 minutes to establish 5 rep max for strict press) 1000m Row (Time) Max Effort 1000m Row