Archive for January, 2014

Ring push-ups/run

Posted: 31st January 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 10 push-ups 10 air squats facing wall w hands overhead 10 sit-ups Skill Warm-up (No Measure) 5 rounds 20 sec handstand hold 20 sec squat hold 20 sec L-sit hold Metcon Metcon (Time) 75 ring push-ups 4 laps around gym each time you […]

“Isabel”

Posted: 30th January 2014 by jruffing27 in Uncategorized
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Main – CrossFit *** WEAR LONG SOCKS*** 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 (1,1,1,1,1,1,1,1,1,1) EMOM for 20 Min Even Minutes- 1 Squat Snatch Odd Minutes- 1 Rope Climb […]

Partner WOD

Posted: 29th January 2014 by jruffing27 in Uncategorized
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Main – CrossFit *Bring your Partner!!! View Public Whiteboard Warm-up Warm-up (No Measure) 3-5 Rounds: 5 Pull-Ups 10 Push-Ups 5 Dips Weightlifting weighted pull-up/dips superset (7×5) *All 7 sets at the same weight. * 15 min cap Metcon Metcon (Time) Partner WOD: For Time: 60 Partner Over Burpees 60 Alternating Ab-Mat Sit-ups 60 Alternating Pull-Up […]

DU/KB/Push-Up WOD

Posted: 28th January 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3-5 Rounds 10 Push-ups 20 Back Squats w/ PVC 50 Single Unders Weightlifting Back Squat (5 x 3) *All 5 sets must be at the same weight. *15 min cap Metcon Metcon (Time) For Time: 100 Double Unders then: 5 Rounds of: Double KB Deadlift […]

Push Series Total/”Grace”

Posted: 27th January 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Press Progression Warm-Up (No Measure) 1. Shoulder Press- Behind Head 2. Push Press- Behind Head 3. Push Jerk- Behind Head 4. Shoulder Press- Front 5. Push Press- Front 6. Push Jerk- Front*Perform 3-5 Reps at each stage with PVC then with the Bar. Weightlifting Push Series Total (Total […]

Open WOD 12.1

Posted: 26th January 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up 3 Rounds 5 pull-ups 5 push-ups 5 air squats 5 burpees Roll out back and hamstrings. Metcon Athletes will pair up and judge each other. We will use this as a trial run for the Open. CrossFit Games Open 12.1 (AMRAP – Rounds and Reps) 7-Minute AMRAP of: […]

Open WOD 12.1

Posted: 25th January 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up 3 Rounds 5 pull-ups 5 push-ups 5 air squats 5 burpees Roll out back and hamstrings. Metcon Athletes will pair up and judge each other. We will use this as a trial run for the Open. CrossFit Games Open 12.1 (AMRAP – Rounds and Reps) 7-Minute AMRAP of: […]

Box Jumps/Pull-ups

Posted: 24th January 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up 3 Rounds 5 pull-ups 5 box jumps 50 single unders Metcon Metcon (Time) 2,4,6,8,10,12,14,16,18,20 Box Jumps 24/20 Pull-ups 10 minute time capRecord your total reps in the comments section if you do not finish. Skill Metcon (AMRAP – Reps) Double Unders 1 minute max reps You will have […]

Pistol Squats/Ring Dips

Posted: 23rd January 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 overhead squat w PVC/bar 10 dips Weightlifting Snatch Balance (20 minutes to find a 1RM) First 10 minutes ramp weight up on snatch balance with NO DIP. Last 10 minutes continue up in weight to 1RM snatch balance. Warm-up Warm-up (No Measure) […]

Partner 5K Row

Posted: 22nd January 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds of: Row 250 m 5 pull-ups 10 push-ups 15 air squats Warm-up Warm-up (No Measure) 20 minute pull-up/muscle-up skill session Take 20 minutes to work with coaches on pull-up or muscle-up progressions. If you can do muscle-ups then work on stringing multiples or […]