Archive for January, 2014

Deadlift/Bar-facing burpees

Posted: 21st January 2014 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 SnatchPerform the “Clean” version of these drills. Do 10 reps of each using a pvc/bar. Warm-up (No Measure) 10 Handstand Push-ups Weightlifting EMOTM […]

Tabata BTB Squat/Ring Row/Shuffle

Posted: 20th January 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 front squats w PVC/Bar 10 ring rows Run 2 laps around rig Shuffle 2 laps around rig Front rack stretch with partner. Weightlifting Front Squat (20 minutes to complete 5×5 at max weight.) This is 5 sets all at the same weight. […]

Marguerita

Posted: 19th January 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 minute AMRAP at easy pace 1 burpee 1 push-up 1 jumping jack 1 sit-up 1 pull-up Gymnastics Handstand (5 minutes to work on handstand progression) Metcon Marguerita (Time) 50 reps for time of: Burpee/Push-up/Jumping-Jack/Sit-up/Handstand Buy-Out Warm-up (No Measure) Roll out and stretch with bands.

01/18/2014

Posted: 18th January 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Weightlifting Squat Clean (20 min to work up to 2 rep max ) Metcon Tyler (Time) 5 Rounds for time of: 7 Muscle-ups 21 Sumo Deadlift High-Pulls, 95#

01/17/2014

Posted: 17th January 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds Jump Rope- 50 reps 8 overhead squat with pvc/bar (active shoulders) jump rope 50 reps 8 overhead lunge w pvc/bar (active shoulders) Then roll out and stretch. Weightlifting Overhead Squat (5,5,5,5,5) Metcon Metcon (Time) 5 rounds for time 8 Overhead Lunge (95) 10 […]

01/16/2014

Posted: 16th January 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Weightlifting Turkish Get Up (2 reps each arm-6 sets ) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP Run 400 meters 15 toes to bar 20 HR Push-ups 1 rope climb RX + wear 20 lb vest

01/15/2014

Posted: 15th January 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds of: 5 pull-ups 10 push-ups 15 air squats then 2 Rounds of: 5 pull-ups 10 push press w/ bar/pvc 15 front squats w/ bar/pvc then 15 thrusters w/ bar/pvc Weightlifting Thruster (20 minutes to work up to 3 rep max) Metcon Metcon (AMRAP […]

01/14/2014

Posted: 14th January 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Hip Extensions/ ring rows (No Measure) 3 rounds 10 Hip Extension 10 Ring rows Gymnastics L-Sit ( 15 minutes to work on max effort L-sit hold ) can use blocks, rings, or hang from bar Metcon Helena (Time) 21 KB swings 12 pull-ups 100 DU *12 min cap […]

01/13/2014

Posted: 13th January 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Weightlifting Bench Press (4,4,4,4,4,4) Metcon Metcon (Time) 6 rounds for time: 10 ab mat sit ups 12 HSPU w/ 25 lb plate 2 rouge block carries around rig. (ladies use 45 lb plate)

01/12/2014

Posted: 12th January 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Weightlifting Power Snatch (2,2,2,2,2,2) Metcon Hard Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Weighted pull-ups, 35 pounds 10 Push-ups with feet on 30″ box 15 Squats holding a 45 pound plate