Archive for March, 2014

03/20/2014

Posted: 20th March 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 500 meters 15 strict pull-ups 15 burpees 15 abmat sit-ups Metcon Metcon (AMRAP – Reps) Set rower for 3 intervals of 2 minutes of calorie rowing and 2 minutes of “rest.” During the first rest period, perform max strict pull-ups; the second rest period, […]

03/19/2014

Posted: 19th March 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 Power […]

03/18/2014

Posted: 18th March 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 10 thrusters with pvc/bar 10 pull-ups 10 push-ups Skill Metcon (AMRAP – Rounds) 14 minutes 5 thrusters on the odd minutes 100/65 3 muscle-ups on the even minutes If you can’t do muscle-ups sub muscle-up progressions and drills for the minute. Score total […]

03/17/2014

Posted: 17th March 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 250 at 60% effort 10 push-ups Row 250 at 70% effort 10 sit-ups Row 250 at 80% effort 10 burpees Row 250 at 90% effort 10 toes-to-bar Metcon Metcon (AMRAP – Reps) 5 Rounds: 1 minute max rep burpees 30 second transition 1 minute […]

JT

Posted: 16th March 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 5 rope pull-ups 10 push-ups 15 air-squats Metcon Metcon (No Measure) 14 minutes 1 rope climb on the odds 5 burpees and 10 air squats on the evensSub 7 rope pull-ups for 1 rope climb Metcon J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips […]

03/15/2014

Posted: 15th March 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon () CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 Deadlifts, 185# / 135# 15 Box Jumps, 24″ / 20″ 20 Deadlifts, 225# / 155# 15 Box Jumps, 24″ / 20″ 25 Deadlifts, 275# / 185# […]

Open WOD 14.3

Posted: 14th March 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 Deadlifts, 185# / 135# 15 Box Jumps, 24″ / 20″ 20 Deadlifts, 225# / 155# 15 Box Jumps, 24″ / 20″ 25 Deadlifts, 275# / 185# 15 […]

03/13/2014

Posted: 13th March 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Good Morning (No Measure) 3 rounds 10 band good mornings 10 push press w/ pvc/bar 10 overhead squat w/ pvc/bar 10 ring rows Weightlifting Power Snatch (20 minutes to establish 2 RM) Sets must be touch and go. No re-grip Metcon Metcon (Time) 5 Rounds for time Row […]

03/12/2014

Posted: 12th March 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Overhead Squats/Ab mat sit ups (No Measure) 12-9-6 Overhead squats w/ PVC or bar ab mat sit ups Skill Double-Unders (100 Double Unders for time ) Every time you break Row 250 metes ***If you are not proficient with double unders perform 200 singles Metcon Metcon (Time) EMOM […]

03/11/2014

Posted: 11th March 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 min-Slow Row 3 min-Jog 2 min double unders 1 minutes air squats Weightlifting Bench Press (15 minutes to establish 2 RM) Metcon Metcon (Time) 12 min AMRAP 135 back squat-8 reps Hand release push-ups-10 reps 12 KB swings 70/53 (russian) Buy-Out Warm-up (No Measure) […]