Archive for December, 2013

12/20/2013

Posted: 20th December 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 rows Gymnastics Wall Climbs (3,3,3,3,3,3) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 10 clap push ups 15 pass through 20 KB DL W/ […]

12/20/2013

Posted: 20th December 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 rows Gymnastics Wall Climbs (3,3,3,3,3,3) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 10 clap push ups 15 pass through 20 KB DL W/ […]

12/19/2013

Posted: 19th December 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Overhead Squats/Ab mat sit ups (No Measure) 12-9-6 Overhead squats w/ PVC or bar ab mat sit ups Weightlifting Hang Squat Snatch (2,2,2,2,2,2) Metcon Metcon (Time) 7 Rounds For Time: 20 Wall Balls 20 Ring Rows 2 Rope Climbs

12/18/2013

Posted: 18th December 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 Gymnastics Muscle-ups 15 minutes to work on muscle up progressions If you can do muscle ups, attempt to complete multiple strict muscle ups each set. Metcon Metcon (AMRAP – Rounds and Reps) Partner […]

12/17/2013

Posted: 17th December 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 Bench Press (3,3,3,3,3,3) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 30 DU’s 15 HR push ups 10 toes to bar

12/16/2013

Posted: 16th December 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 3 min 20 ring rows 20 squats 20 ab mat sit ups Weightlifting Deadlift (5,5,5,5,5) Metcon Metcon (Time) 6 Rounds For Time: 15 KB swings 53/35 (Russian) 10 Box Jumps 5 HSPU’s W/ 45 lb plate Run 200 meters ***No step ups on box […]

12/15/2013

Posted: 15th December 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 walking lungs 10 burpees 20 wall balls 10 pull-ups 30 back extensions Metcon Hammer (5 Rounds for time) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 Seconds

Lunge/KneestoElbows/Burpees

Posted: 14th December 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Posture and Core Technique 5 rounds 10 Hip Lifts 10 Hollow Rocks Weightlifting Overhead Squat (1,1,1,1,1,1,1,1,1,1) EMOM for 10 min Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 5 Alternating Lunges w/ bar in front rack 135/95 10 Knees to Elbows 15 Burpees […]

12/13/2013

Posted: 13th December 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Get after it (No Measure) 3 rounds 10 Hip extensions 10 push press w/ PVC / Womens Bar / Mens Bar Row 200 meters Metcon (AMRAP – Rounds) 15 minute AMRAP: 7 Ring Dips 1 trip around the rig carrying rogue block for men, 45 pound plate for women […]

12/12/2013

Posted: 12th December 2013 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Power Snatch (3,3,3,3,3) Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 10 handstand push ups 10 pistols 10 KB swings 53/35