Archive for February, 2014

Open WOD 14.1

Posted: 28th February 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 minute dynamic warm-up then Burgener Warm-up[ then 3 Rounds 50 Singles/20 Double Unders 10 Snatches w pvc/bar/light weight Metcon CrossFit Games Open 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Buy-Out Warm-up (No Measure) Squat hold 3 […]

CrossFit.com Row/Rest WOD 2

Posted: 27th February 2014 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 Metcon CrossFit.com Row/Rest WOD 2 (AMRAP – Reps) Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of “rest.” During the […]

Amanda

Posted: 26th February 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip […]

One Person Deadlift Relay

Posted: 25th February 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up 500 Meter row (No Measure) 500 Meter row Metcon 10 Pull Row (Distance) 10 Pulls on the rower for distance. *Focus on form and large pulls Metcon 20 Pull Row (Distance) 20 pulls on the rower for distance. *Focus on form and big pulls. Metcon One Person Deadlift […]

KB Clean and Jerk/Pistols

Posted: 24th February 2014 by jruffing27 in Uncategorized
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Main – CrossFit ***Wear long socks for Rope Climb!!! View Public Whiteboard Warm-up Warm-up (No Measure) Bear Warm Up 2 Rounds 10 PVC Power Clean 10 PVC Front Squats 10 PVC Push Press 10 PVC Back Squats 10 PVC Back Push Press Weightlifting Bear Complex (1,1,1,1,1) Power Clean Front Squat Push Press Back Squat Second […]

Run/Double Unders/Inverted Burpees

Posted: 23rd February 2014 by jruffing27 in Uncategorized
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Main – CrossFit ***Wear warm clothes to run outside if its nice out. View Public Whiteboard Warm-up Running Warm-up (No Measure) 20 meters each -sideways jumping jacks -A skips -toe up toe touch -shuffle -lunge -heal walk -carioca -butt kick -tin man -high knee Metcon Flight Simulator (Time) For Time: 5-10-15-20-25-30-25-20-15-10-5 of Double Unders *Rx […]

The Seven

Posted: 22nd February 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 7 push-ups 7 thrusters w/ pvc/bar 7 sit-ups 7 deadlift w/ pvc/bar 7 burpees 7 kb swings 7 pull-ups Metcon The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# […]

Row 100m/Row 500m/Row 1000m

Posted: 21st February 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Burgener Clean Warm-Up (No Measure) 1. Down and Finish- Speed through the middle 2. Elbows High and Outside- Keep the Bar Close 3. Muscle Clean- Turnover 4. Front Squat Lands- 2″, 4″, 6″ – Footwork 5. Front Squat Drop- Bottom Out, Footwork 6. Hang Squat Clean Weightlifting Clean […]

Sit-ups/Toes-to-bar/Hand Release Burpees

Posted: 20th February 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 5 sit-ups or toes-to-bar 5 hand release burpees Metcon Metcon (AMRAP – Reps) Alternating Death by: Rx Sit-ups Hand Release Burpees Rx+ Toes-to-bar Hand Release Burpees Minute 1- 1 Sit-up/TTB Minute 2- 1 HR Burpee Minute 3- 2 Sit-up/TTB Minute 4- 2 HR […]

Power Snatch/Box Jump

Posted: 19th February 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip […]