Archive for March, 2014

03/31/2014

Posted: 31st March 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 500m 100 jump rope Row 250m 50 Jump Rope Metcon Metcon (5 Rounds for time) 5 Sets Each For Time Row 250 50 Double Unders Rest while next heat goes or about 2-3 minutes. Each set should be a max effort sprint. Buy-Out Warm-up […]

CrossFit Open WOD 14.5

Posted: 30th March 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 m Row 6 thrusters w/ pvc/bar 6 bar facing burpees 4 thrusters w/ pvc/bar 4 bar facing burpees 2 thrusters w/ pvc/bar 2 bar facing burpees Mobilize shoulders and hips 6 thrusters w/ 95/65 6 bar facing burpees 4 thrusters w/ 95/65 4 bar […]

CrossFit Open WOD 14.5

Posted: 29th March 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 500 m 6 thrusters w/ pvc/bar 6 bar facing burpees 4 thrusters w/ pvc/bar 4 bar facing burpees 2 thrusters w/ pvc/bar 2 bar facing burpees Mobilize shoulders and hips 6 thrusters w/ 95/65 6 bar facing burpees 4 thrusters w/ 95/65 4 bar […]

CrossFit Open WOD 14.5

Posted: 28th March 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 500 m 6 thrusters w/ pvc/bar 6 bar facing burpees 4 thrusters w/ pvc/bar 4 bar facing burpees 2 thrusters w/ pvc/bar 2 bar facing burpees Mobilize shoulders and hips 6 thrusters w/ 95/65 6 bar facing burpees 4 thrusters w/ 95/65 4 bar […]

2K Row

Posted: 27th March 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 Warm-up Warm-up (No Measure) In any order or rep scheme perform: 50 Hip Extensions 50 Push-ups 50 Squats 50 Prone Press-ups *Perform while waiting for […]

Inverted Burpees

Posted: 26th March 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- FrontUse PVC pipe then progress to 45/35 lb bar. Weightlifting Push Press (1,1,1,1,1,1,1) Metcon 30 Inverted Burpees […]

Kalsu

Posted: 24th March 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 push-ups 10 air squats 5 burpees 10 push press with pvc/bar 10 front squat with pvc/bar 5 burpees 10 thrusters with pvc/bar 5 burpees Metcon Metcon (AMRAP – Reps) Kalsu 100 thrusters 100/65 5 burpees EMOTM 20 minute time cap. The traditional weight for […]

03/23/2014

Posted: 23rd March 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 rope pull-ups 5 push-ups 5 box jumps 10 rope-pull-ups 10 ring dips or 10 push-ups 10 box jumps Metcon Metcon (AMRAP – Reps) 10 minutes for max points (reps) Rope Climb- 10 points each Rope Pull-up- 1 point each Ring Dips- 2 points each […]

Open WOD 14.4

Posted: 22nd March 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 500m Mobilize hamstrings and shoulders Prep for each movement then: 3 rounds Row 6 calories 5 toes to bar 4 wallball 3 power clean 2 muscle-ups (or 6 pull-ups/6 dips) Rest 2 minutes between rounds Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute […]

Open WOD 14.4

Posted: 21st March 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 20 calories 10 sit-ups 10 wallball 10 power clean with bar 10 dips 10 pull-ups Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups Buy-Out […]