Archive for April, 2014

4/30/2014

Posted: 30th April 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard 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 Squat Clean and […]

4/29/2014

Posted: 29th April 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard 3-5 Rounds of Cindy (No Measure) 5 pull-ups 10 hand release push-ups 15 air squats Push Press (1,1,1,1,1,1,1) Metcon (Time) 21-15-9 Push Press @ 95 pounds/ 65 wall balls @ 20/14 If your 1RM is less than 185/125, weight for press should be scaled. Rx+ 135/95 500 Meter row […]

04/28/2014

Posted: 28th April 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds Row 250m 10 deadlift w/ bar/pvc (knees back,bar against body) 60 jump rope/20 double unders Weightlifting Deadlift (1,1,1,1,1,1,1) 15 minute to build to a 1RM Metcon Metcon (Calories) Tabata Rowing 8 rounds of 20 sec work/10 sec rest Score total calories at the end […]

4/27/2014

Posted: 27th April 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard 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 Bradley (Time) 10 Rounds for time of: 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 secondsSub jumping pullups for pull ups (No Measure) Buy […]

Clusters and Lunges

Posted: 25th April 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard “Mini Fran” (No Measure) 12-9-6 Thruster with PVC/ Bar Pullups 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- […]

Back Squat and Mini AMRAPS

Posted: 24th April 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard (No Measure) Squat Warm-Up 2 Rounds -Jog 5 Rig Laps -10 Air Squats -Jog 5 Rig Laps -10 Lunges -Jog 5 Rig Laps -10 Jump Squats Back Squat (1,1,1,1,1,1,1) Work your way up to a heavy 1RM. Metcon (AMRAP – Reps) 5 Minute AMRAP: 1,2,3,4,5,6,7, etc. Double Russian KB […]

Pulling and Pushing Work

Posted: 23rd April 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard 3-5 Rounds of Cindy (No Measure) 5 pull-ups 10 hand release push-ups 15 air squats weighted pull-up/dips superset (3,3,3,3,3 ) Use moderate weight. *If not performing weighted pull-ups or dips, perform 5 x 5 on eccentric pull-ups and eccentric dips. Metcon (No Measure) EMOTM for 10 minutes perform: Odd […]

“Griff”

Posted: 22nd April 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard 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 Burgener Clean Warm-Up (No Measure) 1. Down and Finish- Speed through the middle 2. Elbows High and Outside- Keep the Bar Close […]

Snatch Work

Posted: 21st April 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard 500 Meter row (No Measure) 500 Meter row 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 […]

Partner Kelly

Posted: 19th April 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) Jog 200m 10 air squats 10 push-ups 10 box step-ups Jog 200m 10 wallball 10 box jumps or step-ups Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#Complete workout with a partner. Run […]