Archive for December, 2013

Bar Hop

Posted: 31st December 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon DG (AMRAP – Rounds and Reps) 10-Minute AMRAP: 8 Toes-To-Bar 8 Dumbbell Thrusters, 35# 12 Dumbbell Walking Lunges, 35#

Calorie Row/Rower Over Burpee

Posted: 30th December 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) General Warm-up Rig Laps 3 Min Rope Technique 5 min 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 Power Clean and Jerk (EMOM for 15 min) […]

“TK”

Posted: 29th December 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon “TK” (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 8 Strict Pull-ups 8 Box jumps, 36″ box 12 Kettlebell swings, 2 pood

12/28/2013

Posted: 28th December 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon Metcon (Time) 10==>1 Deadlift w/ body weight Handstand Push-up 200m run after each round Rx+ Deadlift w/ 1.5 x body weight HSPU w/ hands on 45 bumpers

12/27/2013

Posted: 27th December 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Minutes Each General Warm-up Rowing Double Unders Pull-up Progressions Metcon Athletes will have 40 minutes to complete all three metcons/tests. They can be completed in any order. Metcon (Distance) 5 Minute Max Distance Row Metcon (AMRAP – Reps) 5 Minute Max Double Unders Metcon […]

Death By Thrusters/Burpee Combo

Posted: 26th December 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 on cleans 3 minutes on thrusters Weightlifting Thruster (10 minutes to ramp to a 3RM) First rep must start from floor. Metcon Metcon (AMRAP – Rounds and Reps) 15 minutes Death By 5 Thrusters and 5 Bar Over Burpees […]

12 Days of Christmas

Posted: 24th December 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon Metcon (Time) 12 Days of Christmas 1 Hand Release Burpee 2 Overhead Lunges 45/25 3 Box Jump 24/20 4 Goblet Squat 53/35 5 Hand Release Push-ups 6 Wallball 20/14 7 Sit-ups 8 KB Swings 53/35 9 Box Step Overs 24/20 10 Ground To Overhead 45/25 11 Grasshoppers 12 […]

12/23/2013

Posted: 23rd December 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 ,: Hang Power Snatch (10 minutes to ramp up to a 1 Rep Max) Weightlifting Power Snatch (10 minutes to ramp […]

12/22/2013

Posted: 22nd December 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon Metcon (Time) 7 Rounds 5 HR Push-ups 5 Burpees 5 Box Jump 24/20

12/21/2013

Posted: 21st December 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Overhead Plate Lunge/Ring rows (No Measure) 2 rounds 16 Overhead Plate lunge w/any weight Kb swings w 1 pood Weightlifting Clean and Jerk (20 min to find 1 RM) Metcon Michael (Time) 3 Rounds for time of: 800m Run 50 Back Extensions 50 Sit-ups