Archive for February, 2014

Pull-ups/Lunges

Posted: 18th February 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 back squats w/ pvc/bar 5 ring pull-ups 10 lunges 5 bar pull-ups Weightlifting Back Squat (3,3,3,3,3) Set clock for 10 x 2 minute intervals. Back squat on the odd minutes and weighted ring pull-ups on the evens. Weighted Pull-ups (3,3,3,3,3) These will […]

Push-ups/HSPU/KB Swings

Posted: 17th February 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 deadlifts w/ pvc/bar 10 hand release push-ups 10 strict press w/ pvc/bar Weightlifting Deadlift (3,3,3,3,3) Set clock for 10 x 2 minute intervals. Deadlift on the odd intervals and HSPU on the evens. Deficit Handstand Push-up (3,3,3,3,3) Set clock for 10 x […]

Jackie

Posted: 16th February 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Row 250 10 thrusters w bar/pvc 7 pull-ups Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

02/15/2014

Posted: 15th 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 […]

02/14/2014

Posted: 14th February 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 20 double unders 10 split jumps 5 turkish get ups-use light weight Weightlifting Front Squat (20 min to find 3 RM) Metcon Metcon (Time) 8 rounds 5 Power cleans-135 lbs 10 box jumps 24/20 20 double unders Kicker*-Every time you complete a round, […]

02/13/2014

Posted: 13th 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 Gymnastics L-Sit 20 minutes to attempt at least 5 sets of max effort L-sit. Record lowest recorded time. Metcon Metcon (Time) 5 Rounds For Time: […]

02/12/2014

Posted: 12th February 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 500 Meters 2 Rounds 10 push press W/bar or PVC 10 pass through Gymnastics Handstand Walk (Max Distance ) 20 minutes to work on handstand walk or handstand hold Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 HSPU on W/ 25 […]

02/11/2014

Posted: 11th February 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 10 bar push jerk 10 squat jumps 5 pull-ups Weightlifting Power Clean and Jerk (2,2,2,2,2) Touch and GO-NO RE-GRIP! Metcon Metcon (Time) 4 Rounds for Time Row 400 Meters 15 Wall-Ball 3 Muscle-Ups Warm-up Warm-up (No Measure) 2 rounds 15 banded good mornings […]

02/10/2014

Posted: 10th February 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 10 hand release push ups 30 single unders 10 bar pass through Weightlifting Bench Press (2,2,2,2,2,2) Metcon Metcon (Time) EMOM for 15 minutes 5 burpees 15 Double Unders 1 rope climb *Score rounds you do not complete or have to sit out Lower […]

02/09/2014

Posted: 9th February 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) Jog or row for 3 minutes then: 3 rounds 10 squat jumps 10 prone press ups 10 pass through w/ bar/pvc 10 push ups Metcon Metcon (AMRAP – Rounds and Reps) Max rounds in 3 minutes of: 3 DL 225 6 push up 9 squats rest […]